You’ve received your macros, and after the first day of tracking, you’re wondering if the macro calculator spontaneously combusted and sputtered out numbers at random. There’s no way this is right, you’re thinking. Regardless of if your goal is fat loss or mass gain, some people will inevitably think it’s way too much food. Others will think it isn’t enough. We sort out the confusion below.
Here’s what to do if you think “this is too much food!”
-BE PATIENT. Making changes to our bodies isn’t easy nor is it always comfortable. Even when it’s uncomfortable, try to stick to the plan. Your body will adjust to the amount of food.
– Can you honestly say you’re accurately measuring and tracking to the best of your ability? If entire meals go by where you “eyeball” how much you’re eating, it’s very possible you’re underestimating how much you’re eating. Once you start tracking accurately, you might find you’re actually a lot closer to your target.
-If you’re struggling to hit your carbs, are you tracking the fruits and vegetables you’re eating too? How about dressings and sauces with hidden sugars (i.e. carbs)? Make sure you’re accurately tracking everything you eat! How about those “one bite here, one bite there” grazing moments? That counts too!
-If you’re struggling to hit your protein, consider a protein powder supplement. I prefer whey protein during my workouts and a casein protein powder at night. We’ll give our brand recommendations in a separate post. I also like cottage cheese and greek yogurt for when I’m tired of chewing. 🙂
-If you think it’s too much fat, pause for a moment and ask yourself if think it’s too much fat because you’ve been told time and time again that fat is bad and that fat makes you fat. This is not true! Fat is vital for healthy hormones and other essential functions.
-It might feel like more food than you are used to eating, but it might just be the timing, the types of foods, and the consistency that you aren’t used to, not necessarily that it’s more calories. It could be fewer calories than you are used to eating at breakfast or at lunch, but looking at your week as a whole, it isn’t too many calories. You might just be used to under-eating at certain meals and over-eating at others.
-Losing weight isn’t about starving yourself; in fact, that’ so far from the truth that starving yourself can actually wreak havoc on your immune system, your metabolism, and your hormones, all of which is very important for healthy and sustainable fat loss.
And here’s what to do if you think “this isn’t enough food!”
-BE PATIENT. Making changes to our bodies isn’t easy nor is it always comfortable. Even if it’s uncomfortable, try to stick to the plan. Your body will adjust to the amount of food.
-Try eating slightly smaller meals so that you are eating regularly throughout the day and not going long gaps without food.
-Make sure you aren’t skimping on your protein or fat. These are the macronutrients that promote the feeling of FULLNESS.
-Add in more vegetables! Our brains love micronutrients (vitamins and minerals). In the absence of an abundant amount of micronutrients, our brain doesn’t efficiently receive the message that we’re full.
-Are you drinking your calories? If so, it might be time to try chewing your calories. Chewing also helps send signals of fullness to our brain.