- Time for a pulse-check! How are you doing? Hitting any roadblocks or finding anything easier than expected? Drop an emoji and tell us more in the comments!
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Weight loss can take many forms.
Some of us focus on diet alone and for others, it’s all about exercise and maybe a few dietary changes.
Whatever your plan, you probably hear more about macros, or macronutrients, but what do you need to know about macros if you aren’t following a specific plan?
First, the basics, macros are the same old basic food groups you know and love – carbs, protein, and fat. Some of us love some of these more than others. (See me and break!)
The exact ratios recommended for these areas vary from study to study and your given goal. If youfollow a specific dietary plan, the gaps between nutrients can further.
According to a recent McMaster University research study, a 50% carbs, 35% protein, 15% fat blend helps lead to success in decreasing body fat on a four-week exercise program.
This ratio is a deviation from a “old standard” weight loss breakdown of macros: 45-65% carbs, 25-35% fat and 10-30% protein.
On a plan like Atkins, you flip to 10% carbs, 30% protein and 60% fat. With Keto, the carb percentage may stay here for more active people or those without health conditions or flip as low as 5%.
All of this is to say, there are a lot of options, and there is not a sure thing plan.
If you find macros overwhelming or do not want to focus on nutrition to this level (either yet or ever), you can always start small adjusting eating habits. Eliminate your most processed foods and start to assess how foods make you feel and if they make you want to eat more or help you feel full faster (this is protein for me).
When you find foods that work – look for similar options and start to build out your own meal plan!
What are your favorite foods to incorporate into your diet when losing weight?
Some of us focus on diet alone and for others, it’s all about exercise and maybe a few dietary changes.
Whatever your plan, you probably hear more about macros, or macronutrients, but what do you need to know about macros if you aren’t following a specific plan?
First, the basics, macros are the same old basic food groups you know and love – carbs, protein, and fat. Some of us love some of these more than others. (See me and break!)
The exact ratios recommended for these areas vary from study to study and your given goal. If youfollow a specific dietary plan, the gaps between nutrients can further.
According to a recent McMaster University research study, a 50% carbs, 35% protein, 15% fat blend helps lead to success in decreasing body fat on a four-week exercise program.
This ratio is a deviation from a “old standard” weight loss breakdown of macros: 45-65% carbs, 25-35% fat and 10-30% protein.
On a plan like Atkins, you flip to 10% carbs, 30% protein and 60% fat. With Keto, the carb percentage may stay here for more active people or those without health conditions or flip as low as 5%.
All of this is to say, there are a lot of options, and there is not a sure thing plan.
If you find macros overwhelming or do not want to focus on nutrition to this level (either yet or ever), you can always start small adjusting eating habits. Eliminate your most processed foods and start to assess how foods make you feel and if they make you want to eat more or help you feel full faster (this is protein for me).
When you find foods that work – look for similar options and start to build out your own meal plan!
What are your favorite foods to incorporate into your diet when losing weight?
Adrianna K. , Brooksie and Sota like this comment.
Hi everyone! I hope you are doing OK this week and finding your DietBet is off to a good start.
My name is Ashley, and I will be your host for this game! I don't participate as a player in my hosted games as I never want you to feel like there is a competition element with me, but outside of this game, I'm in the challenge with you! The holidays are rolling at us, and if we don't get ahead now, they can be a real problem!
What are you doing differently for these four weeks? Is this is a pit stop on a longer journey for you or a bit of maintenance? Let us know in the comments!
My name is Ashley, and I will be your host for this game! I don't participate as a player in my hosted games as I never want you to feel like there is a competition element with me, but outside of this game, I'm in the challenge with you! The holidays are rolling at us, and if we don't get ahead now, they can be a real problem!
What are you doing differently for these four weeks? Is this is a pit stop on a longer journey for you or a bit of maintenance? Let us know in the comments!
My goal for this week is steps and water. I walked to work this afternoon. It’s about a 20 minute walk. I usually drive but the weather was nice today and I had a long lunch break.
I struggle with late night snacking. I just filled a huge hospital mug full of water to sip on, instead of eating something.
I struggle with late night snacking. I just filled a huge hospital mug full of water to sip on, instead of eating something.
Sota , Ref Ashley and 7 others like this comment.
Hi everyone,
I lost the last bet I participated in.
I was completely sure I had it in the bag, lost focus the last week, and ended up 500 grams short.
SO, now I’m staying focused ALL the way, and when the game is over, I’ll be among the winners...
What about you?
Good luck!
I lost the last bet I participated in.
I was completely sure I had it in the bag, lost focus the last week, and ended up 500 grams short.
SO, now I’m staying focused ALL the way, and when the game is over, I’ll be among the winners...
What about you?
Good luck!
Hi everyone
Greetings from Northern Ireland 👋 hoping to get some motivation and inspiration
Greetings from Northern Ireland 👋 hoping to get some motivation and inspiration
Sota , Ref Ashley and 4 others like this comment.
- In this picture last weekend, I hurt something awful. Everything inside me ached. They don't know it, but I do. Today is my Day 1 again... for me. For us. I look forward to shrinking and growing alongside you. Best wishes.
Sota , Ref Ashley and 6 others like this photo.
- Korean beef and rice bowls. Recipe inspiration from Skinny Taste. Got it from my book not sure if its on the site. Stinkin yummy man!
Dacia U. , Ref Ashley , Sardine , Kathryn M. and Sarah H. like this photo.
Holiday season is here!! I don’t want to go backward.
- 6am and heading home to shower before work. Leg day done. It wasn’t easy to get here at 5am, but today I conquered the mental mountain and showed up for me. 💪
Sota , Ref Ashley and 7 others like this photo.
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