Changes I’ve Seen Since Starting to Track Macros
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Update on my Macros Tracking Journey.
Reflections of wood ducks in the still pond. (EXIF data f4.0, 560mm, 1/1000s, ISO1100).
I started tracking macros almost a year ago and while I began doing this to try and get a better understanding of how I was eating and distributing calories (Protein, Carbs and Fats), it quickly morphed into something a lot more impactful (blog post on Macros). I started progressive overload strength training early in the New Year which really paired well with the changes I made to my eating habits (i.e., increasing protein intake) and by July I had seen a 3% increase in muscle mass which is a significant increase especially at my age. (strength training blog post).
Now that it’s been almost 12 months since I started, I thought that it might be interesting and useful for me to reflect back on this past year and what it has meant for me both physically and mentally as I’ve continued to work on my eating habits and mental attitude around food and exercise.
Food Related Changes
I’ve found that macros tracking has been a lot different than past “diets” that I’ve tried and I’ve tried a few (Weight Watchers, Scottish Slimmers, Paleo, etc.) with none of them being sustainable. With macros I’ve really focused on fuelling my body and not being restrictive on food choices. This means high protein foods supported by carbs and fats - so no low carb or low fat diets - just better management of proportions of food groups.
I’ve found that this shift in focusing on getting a balance between P, C and F (protein, carbs and fats) has made a big difference in my energy level - I don’t get as fatigued as fast anymore which is a positive change.
I’ve mentioned that I’m an all or nothing kind of person (see this blog post) and this shift to not being restrictive has really put a dent in that mindset and helped me to change my relationship with food.
I feel my energy levels elevating like these Bohemian waxwings swarming to eat berries. (EXIF data f5.4, 1/2000s, 240mm, ISO2500)
The first thing that macros did for me is provide the data that I needed to understand what is going on when I’m eating - I mean what happens to weight and measurements when I consume calories in specific ways. The first big surprise was finding out that I’d been under eating - by about 500 calories a day! It’s no wonder I couldn’t lose weight - my body was in starvation mode which led to periods binge eating because I was so hungry and feeling restricted.
I was also eating a disproportionate mixture of P/C/F tending to consume higher levels of Fats and Carbs than Protein (I was only eating about 30g of P a day whereas I now eat about 140g of P a day). It has made a world of difference changing the way I eat in terms of energy. I have the right combination to help maintain and build muscle as well as fuel my activities for the day.
I also eat significantly more Carbs than I did previously. I eat about 200g of Carbs a day, however I try to make good choices and wrap my Carb’s in Protein and Fats (that means eating carbs along with either proteins and/or fats) to help flatten blood sugar spikes ( benefits of flattening the curve).
Body Composition Changes
The barrel sauna has become a favourite place to spend time. (iPhone photo)
I have not seen massive weight loss this past year - in fact I’m really only down 5 lbs from a year ago, however I get a lot of comments about the amount of weight I’ve lost. Really it’s more the redistribution of fat into muscle and more toned shape. Interestingly, I’m not fixating on my size or shape anymore - it’s more about how I feel and my energy level.
Progressive overload weight training has had a lot to do with these changes (coupled with good food fuelling). We lose muscle mass at a rate of 1 - 2 % per year after age 35 according to Peter Attia (Outlive) and if we want to continue to live active lives without signifiant mobility restrictions then focusing on maintaining if not building muscle mass is critical.
I’m in this for the long term with a goal of being able to continue with my photography walks carrying in excess of 25lbs of gear, so it is important to make sure that I have this ability long into the future. Plus it just feels good to be able to move freely, easily and without pain.
I’m also doing saunas 3 - 4 times a week with our barrel sauna - it’s been wonderful to have this addition to our outdoor space. I sleep so well after an evening sauna and I have also read that there are positive benefits to circulation and reducing dementia symptoms.
Mindset Changes
I used to feel I had to be perfect about food and eating - I would go on some eating plan/diet and lose weight very well - I’m good at this (or I was before menopause), but then I’d suck at maintenance because I couldn’t sustain the restrictive eating and perfection approach indefinitely.
There was a lot of labelling foods as “good” and “bad” coupled with emotional eating - so I’d be perfect for a long time until finally I couldn’t be perfect anymore and something would trigger a binging session of less than healthy food choices - or a binge session where I ate beyond being full, but just couldn’t feel like it was enough. Regardless the results were a shame spiral where I felt like a failure because I couldn’t maintain the perfection expectations indefinitely. I was pretty rough on myself!
Layers of sunrise viewed through the mountains - a perfect calming scene to wake up to. (EXIF data f7.1, 1/250s, ISO64, 280mm, -0.67EV)
I’ve been spending a lot of time this year delving into the reasons behind my emotional eating or binge eating and it’s been very enlightening. I’m really starting to figure out why I’ve not been able to sustain healthy eating patterns long term and giving up labelling foods good and bad is a starting point. Also not restricting what foods I eat has also been helpful. I am making intentional choices and enjoying my food, but also focusing on food as fuel for my body.
I’m also not fixating on being perfect or seeing slips as failures - Amber Brueseke often says you either get the result you want or the lesson you need. I really like that and repeat it to myself often.
How would I sum up the past year of macros?
The shifts I have seen have been gradual and definitely not linear, but most surprisingly is my change in focus from trying to lose weight to becoming the best version of me. A strong and powerful me - a creative me - a more balanced and connected me. I’m not obsessing about food or macros or tracking - I’m much more relaxed about my eating habits.
Most importantly I’m listening to my body and what it needs - be that movement, food, or rest. All of these messages are much clearer now that I have taken the time and space to really listen for them.
Have you made any significant shifts in habits in the last few years? I’d love to hear about your experiences and how you’re doing. Please drop me a note in the comments below or by clicking on the Connect With Me button.
Wild chives blossoming in the garden. (EXIF data lens baby velvet 85mm, f4.0, 1/320s, ISO5000, +0.67EV)
I hope you’ll come back soon, share a cuppa, relax and enjoy more of my musings.
