The bride’s guide to counting macros

As a bridal personal trainer, I understand the pressure and concerns that come with planning a wedding, especially when it comes to wanting to look your best in your dress. One popular method that many brides-to-be turn to for weight management is counting macros. In this blog post, I want to share everything you need to know about counting macros as a bride. Whether you’re a fitness pro or a newbie, this guide will give you all the information you need to make an informed decision about whether counting macros is the right approach for you and your wedding journey.

Macronutrients, also known as “macros,” are the nutrients that our bodies need in large quantities to function properly. These include proteins, carbohydrates, and fats. We’ll explore how these macronutrients work in our bodies, the benefits of counting macros, and tips on how to calculate and track your macro intake. We’ll also discuss common myths about counting macros and help you understand how macros can fit into your wedding journey for optimal results.

What are Macros?

Proteins, carbohydrates, and fats are the three main macronutrients that our bodies need to function properly. Each of these nutrients plays a unique role in our body’s processes, and all are essential for maintaining good health.

Proteins are the building blocks of our cells and are essential for growth and repair. They are made up of amino acids, which are used to build muscle, repair tissue, and produce hormones and enzymes.

Carbohydrates are the body’s main source of energy and are found in a wide variety of foods, including fruits, vegetables, grains, and sugars. They are broken down into glucose, which is used to fuel the body’s cells and organs.

Fats are an important source of energy and also help to protect our organs and insulate our bodies. They are also a vital component of cell membranes and are necessary for the absorption of certain vitamins and minerals.

How do Macros Work?

The food we eat is broken down into macronutrients – proteins, carbohydrates, and fats. When you eat, the macronutrients are absorbed and transported to the cells where they are used for various bodily functions. For example, proteins are broken down into amino acids, which are used to build and repair muscle tissue, produce hormones, and create enzymes for various metabolic reactions. Carbohydrates, on the other hand, are broken down into glucose which is used as a primary source of energy for the body. Fats, when broken down, release fatty acids which are used to produce energy, insulate the body, and provide a cushion for internal organs. Additionally, fats play a vital role in the absorption of certain vitamins and minerals, specifically fat-soluble vitamins such as A, D, E and K.

Sources of Proteins, Fats, and Carbohydrates

Proteins can be found in a wide variety of foods, including meats, dairy products, eggs, beans, and nuts. Meats such as chicken, beef, and fish are particularly high in protein.

Fats can be found in foods such as nuts, seeds, avocados, and oils. Additionally, many animal products, such as meat and dairy, contain high levels of fat.

Carbohydrates can be found in many foods, including fruits, vegetables, grains, and sugars. Whole grains, such as oats, quinoa, and brown rice, are a particularly good source of carbohydrates.

Macronutrients vs. Micronutrients

Macronutrients and micronutrients are both important for maintaining good health, but they play different roles in the body. Macronutrients, as discussed above, are the nutrients that our bodies need in large quantities to function properly.

Micronutrients, on the other hand, are the vitamins and minerals that our bodies need in smaller quantities. These include vitamins A, C, D, and E, as well as minerals such as iron, calcium, and zinc. While micronutrients are important for maintaining good health, they are needed in smaller quantities than macronutrients.

How to Calculate Your Macro Breakdown

To calculate your macro breakdown, you’ll need to first determine how many calories you need per day, known as your total daily energy expenditure (TDEE). This can be done by using an online calculator or by working with a dietitian. Once you know your calorie needs, you can then determine the percentage of those calories that should come from each macronutrient. A common macronutrient breakdown for individuals looking to lose weight is 40% carbohydrates, 30% protein, and 30% fat. However, it is important to note that everyone’s needs are different and it is best to consult a healthcare professional to determine the most appropriate macronutrient breakdown for you.

Why you need to eat all three macros

Counting macros isn’t about “dieting” and we aren’t cutting out any food groups! When it comes to maintaining optimal health, it’s essential to understand the importance of consuming all three macronutrients – proteins, carbohydrates, and fats. Each of these macronutrients plays a vital role in the body and skipping or limiting any one of them can have detrimental effects on your well-being.

Proteins are the building blocks of life and are essential for growth, repair, and maintenance of tissues, and muscles. Without enough protein, your body will struggle to build and repair muscle, leaving you feeling weak and fatigued. Carbohydrates provide energy to the body and are vital for proper brain function. Without enough carbohydrates, your body will struggle to function at its best, leaving you feeling sluggish and unmotivated. Fats are essential for insulation and protection of organs, hormone production, and absorption of important vitamins and minerals. Without enough healthy fats, your body will struggle to maintain its internal temperature, leaving you feeling cold and vulnerable to disease.

Eating a balance of all three macronutrients helps to keep the body in a state of balance, which is essential for optimal health. Skipping or limiting any one of these macronutrients can have negative effects on your well-being and leave you feeling weak, sluggish, and vulnerable to disease. So, make sure to include a balance of all three macronutrients in your diet for optimal health and well-being.

The Benefits of Macros

Counting macros can provide many benefits for brides looking to improve their overall health and well-being. Here are a few of the most significant benefits of counting macros:

1. Better understanding of nutrient intake: Counting macros allows individuals to have a better understanding of the nutrients they are consuming. It helps to educate on the macronutrient breakdown of the foods they eat and make informed choices about their diet.
2. Weight management: Counting macros can be an effective tool for weight management. By understanding the macronutrient breakdown of the foods you eat, you can make sure you’re consuming the right amount of each macronutrient to meet your specific goals, whether it’s weight loss, weight gain, or weight maintenance.
3. Increased energy: Consuming the right balance of macronutrients can help to ensure that the body has the energy it needs to function properly. This can lead to increased energy levels and better overall well-being.
4. Better digestion: Consuming the right balance of macronutrients can also help to improve digestion, as the body is able to process and utilize the nutrients more efficiently.
5. Customizable: Counting macros can be tailored to the individual’s specific needs and goals, whether it’s weight loss, muscle gain, or maintenance.

Macro Myths

Counting macros has become a popular, diet-free way for people to track their nutrient intake, but it’s important to understand that not everything you hear about macros is true. Here are some common myths about counting macros that you should be aware of:

Myth 1: Counting macros is only for athletes and bodybuilders. While counting macros is often used by athletes and bodybuilders to achieve specific goals, it can be beneficial for anyone looking to improve their overall health and well-being, including YOU, bride-to-be! It allows individuals to have a better understanding of the nutrients they are consuming and make informed choices about their diet.

Myth 2: Carbs are bad for you. Carbohydrates are an essential macronutrient and provide energy to the body. It is important to consume the right type of carbohydrates, such as whole grains, fruits, and vegetables, as they provide important nutrients and fiber. Low-carb diets can be restrictive and may lead to nutrient deficiencies over time. Unless suggested by your doctor, eating a low-carb diet is generally not going to help you lose weight long-term. If you’ve been following me for some time now, you know I love my carbs and always tell you that you can have all your favorite foods in moderation. Macros can help you enjoy ALL food and still see results.

Myth 3: Fats make you fat. Fats are an essential macronutrient and provide energy to the body. It is important to consume healthy fats such as those found in nuts, seeds, avocados, and oils. They also play a role in hormone production and absorption of certain vitamins and minerals. Make it a goal to incorporate healthy fats into your diet daily!

Myth 4: Counting macros is too restrictive. Counting macros can be a helpful tool for tracking nutrient intake, but it’s important to remember that it’s not a strict diet plan. It’s a way to gain a better understanding of the nutrients you’re consuming and make informed choices about your diet. It’s important to listen to your body and make adjustments as needed.

Myth 5: You need to count macros all the time. It is not necessary to count macros ALL the time. You’ll want to find a balance and not become too obsessed with counting macros. It’s also important to be aware of the quality of the foods you are eating, and not just the macronutrient values. Aim to eat clean, whole foods.

Tips on How to Count Macros

1. Keep a food diary: Keeping a food diary is a great way to track your macro intake. Write down everything you eat, including portion sizes, and use a macro calculator or app to determine the macronutrient breakdown of each food.
2. Plan ahead: Planning your meals in advance can make it easier to stick to your macro goals. By planning ahead, you can ensure that you have the right foods on hand and can make adjustments as needed.
3. Be mindful of portion sizes: It’s important to pay attention to portion sizes when counting macros. Eating a large portion of a low-calorie food can still add up quickly.
4. Don’t forget about micronutrients: While counting macros is important, it’s also important to ensure that you’re getting enough micronutrients. Eating a variety of fruits, vegetables, and whole grains can help ensure that you’re getting the vitamins and minerals you need.

Conclusion

By now, I hope I’ve convinced you that all macronutrients are essential for maintaining good health and are required in large quantities by the body. These include proteins, carbohydrates, and fats, each of which plays a unique role in the body’s processes. Understanding how to calculate and track your macro intake, as well as where to find these nutrients in your diet, can help you make informed choices about your nutrition and feel your best while you’re planning your dream wedding.

Want some healthy meals to get started with? Grab my free 5-day Bridal Nutrition Plan!