If you’re trying to shed pounds, one of many tried-and-trueweight-loss tacticsis to track your daily intake with afood journal likeMyFitnessPalto create a modestcalorie deficit. When you eat and drink fewer calories than what you burn through day-to-day activities and exercise, you support weight loss.
However, you’ve likely also heardtracking macronutrients(akamacros), including protein, fatandcarbsis also an essential part of theweight-loss equation. When you’re trying to slim down, protein and fat tell your body you’re full and slow digestion toquiet hunger pangs, while carbs provideenergyto fuel workouts andfiberto help you feel full longer.
Experts weigh in on whethercounting calories or macrosis more effective for weight loss and share the best ways to log your intake for asuccessful weight-loss journey.
SHOULD YOU COUNT CALORIES OR MACROS TO LOSE WEIGHT?
SHOULD YOU COUNT CALORIES OR MACROS TO LOSE WEIGHT?
For the average person trying to lose weight, it’s more important to learn how to count calories than to figure out your ideal macro intake. Most of ussimply eat too much, and when you cut back, you’ll start dropping pounds.
To keep it simple, count calories since they’re clearly written on nutrition facts labels, and it’s just one unit to measure. Tracking macros is tedious to stick with, and it’s hard to determine the best macro ratio without the help of a registered dietitian.
Counting macros may be a more promising, healthier option for weight loss because it encourages you tofocus on how your calories are distributed, which could lead you to eat more nutritious, balanced meals. With anapp like MyFitnessPal, it takes the same amount of time as counting calories.
For sustainable weight loss, it’s better tofocus on macros to learn how to eat well. While you could presumably lose weight eating fat and carbs as long as it still resulted in a calorie deficit, that would be unbalanced and result in future health issues.
THE CASE FOR COUNTING CALORIES
THE CASE FOR COUNTING CALORIES
Some researchsuggests calorie-counting is the way to go for weight loss. Tracking calories can help you see how much you need to eat and what healthy portions look like for weight loss. Counting macros can be time-consuming and confusing to monitor three different nutrients, especially since most foods contain a combination.
Tracking calories ensures you’re eating fewer calories than you burn and allows you to easily make adjustments along the way to lose weight. While being in a calorie deficit long-term isn’t sustainable, shifting between weight-loss and weight-maintenancephases can give your body and mind a break so you can lose weight and keep it off.
THE CASE FOR COUNTING MACOS
THE CASE FOR COUNTING MACOS
There is no one-size-fits-all approach to weight loss. Since some people respond better to lower-carborhigher-fatdiets, tracking macros is the best way to find out what works best for you.
If you’renot eating enough carbs, you may not have enough energy for exercise.Too little protein, and you could lose lean muscle tissue — another knock on your metabolism. For these reasons, the better route is to track macros for a diet that’s balanced, satisfying and sustainable.
Research showsdecreasing calories has a limited short-term influence because it can impact yourmetabolismand thehormonesthat keep your appetite in check. Since your body mayslow down your metabolismwhen you cut calories, it can be difficult to lose weight by tracking calories alone.
THE BOTTOM LINE
THE BOTTOM LINE
“When it comes toweight loss, the best approach is one that will fit your needs, lifestyle and preferences,” says Moskowitz. “While calorie-counting can make it slightly easier to eat all of thefoods you enjoy, it’s still important to focus on balance andnutrient-density.”
Ultimately, experts agree there are benefits to counting caloriesandmacros, but tracking them on your own can be complicated. That’s where an app likeMyFitnessPaland aregistered dietitiancan help you master the basics ofhealthy eatingso you can incorporate them into your day-to-day for long-term success.
A good place to start: “Count calories to learnportion sizeswhile focusing on making your meals45–65% carbs, 10–35% protein and 20–35% fat, according todietary guidelines formacronutrients,” suggests Kostro Miller. Remember, calorie-counting and macro-tracking are tools you can use, take a break from and revisit as needed to help you reach your goals.
Make progress every day while you work on mini nutrition goals, like learning to track macros. Go to “Plans” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.
About the Author
Lauren Krouse Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy. Her work appears in Women’s Health, Men’s Health, Prevention, Self, HuffPost, and elsewhere. When she’s not writing, you can find her trying to meditate more, weightlifting, or walking in the woods with her partner and black lab.
