Updated: Jul 26, 2020
Do you have that feeling that you do pretty much everything right to keep yourself in shape, you eat super healthy, exercise regularly, yet the weight keeps still and your body doesn’t change?
You work out three, four or more times per week, religiously drinking your protein shakes, and even your weekends are active. Somehow though your body doesn’t show it or you don’t have the energy you think you should have after eating all these healthy foods and exercising so much?
Providing you don’t have any underlying health concerns, it’s quite possible that your calorie intake does not match the calorie expenditure, needed for your specific fitness goal.
Eating healthy does not necessarily equal eating right for your goals ;)
How much or how little energy we take (eat) and how much we expend (bodily functions, daily movement and exercise), and what nutrients, and in what amount we eat, can significantly affect how our bodies work and look.
Balancing your macro-nutrients (the macros ratio) can help you eat the right amount for your goals and needs and to contribute to your physical performance and optimise your heath.
The macros ratio- the amount of energy and nutrition each macro-nutrient (carbohydrate, protein and dietary fat) contributes to the whole diet, is usually expressed in %.
Each macro-nutrient has a different role in our body, so the effects in our body will depend on how much of each macro-nutrient we consume. Thus, by changing the macro-nutrient ratio, we can influence the physiological outcome.
Cutting long story short. Once we discover our energy needs and the optimal ratio of carbohydrates, proteins and fats, we then can help ourselves to operate, look, perform and recover better.
Now, I know what you’re thinking. How the heck will I know how much to eat and in what proportions?
Assuming you’re not a professional athlete, there’s a very easy and straightforward way to get you started, without weighing your food or counting calories.
Download these free simple tools today:
· Hand-size Portion Guide.
· Balanced Plate templates.
Whatever is your preferred eating style; balanced, low-carb or low-fat, you can adjust your macros accordingly.
· Macros Daily Portion tracking sheet.
By keeping the track of your macros you’ll be able to keep an eye on how much and what food you consume, day by day, and where to make the adjustments. It will also help you to keep yourself more accountable and consistent.
It’s very easy, and incredibly common, to underestimate how much we actually eat. Research shows that, on average, people underestimate their food intake by around 47 percent—for all sorts of reasons.
The more specific your goals are, the more specific your eating plan needs to be. Take your time. Start with these basics and work your way up. Listen to your body and make outcome based decisions. Play with different rations and discover what works best for you.
If you’d like to speed things up or are an athlete or advanced fitness enthusiast then reach out to me for a professional and personalised Macros Calculation report with menu sample, macros list and more.