Sunday, November 10, 2019

What To Do If You’re Hungry While Tracking Macros

Hey guys!

Thanks for sending in all of your awesome macro questions. I have another one that I’m going to answer today: What do you do if you’re hungry while tracking macros?

 

I’ve received this question quite a bit over the years, and my number one answer is: If you’re hungry, eat more food!

No seriously. I think what happens is that people think that they should set their macros and calories really low and just try their hardest to eat within that range to lose weight. The problem is that sometimes it ends up equating to too little food, and the reason you’re hungry is that you need to eat more. It might be time for a hard look at your macro goals and activity level – maybe even a full macro re-calculation. 

Of course, if it’s just a few days here and there that you’re feeling especially hungry, take a look at what’s happening in your life. Did you get enough sleep the night before? Did you finish a really tough workout? If you’re a woman, are you about to get your period or ovulate? All of these factors can contribute to why you are hungry. Our energy needs change every single day, so set-in-stone macro goals might not work if you’re hungry. 

All of the above can contribute to your hunger levels and cravings, and if that’s what is going on, then you need to eat! Macros are a great tool, but at the end of the day, we need to eat intuitively to make sure our bodies are fed.

Below are my top two tips for feeling full and satiated after eating:

Add more fiber

I add a ton of veggies (especially greens), fruits, and other fiber-rich foods to my meals. Fiber helps with satiation and is also great for weight loss, gut health, digestion, and even hormones. I always tell my clients to get anywhere from 25 to 35 grams of fiber for the day. If you’re tracking macros and not getting near that range, fiber is definitely something to prioritize to help you feel full and help you get to your goals. Plus, if you’re hitting your daily fiber goal, it often insures that you’re eating high-quality food sources (i.e. veggies, fruit, oats, quinoa, flax, chia seeds, etc.)

Prioritize protein and fat

Many of us have trouble hitting our protein goal for the day. To combat that, make sure that ALL of your meals not only have some form of protein, but even an extra ounce or two. Something as simple as adding an extra egg or egg white (+ veggies) can make all the difference!

One tip I have for clients is to take their protein goal for the day and divide it equally among their meals and snacks. It’s a good way to ensure that you’re getting it all in. The same tip goes for fat. Make sure that ALL of your meals and snacks have fat in them. The combination of protein, fat, and fiber will keep you fuller for so much longer. Again, make sure ALL meals and snacks have a combination of these three elements! Additionally, check out this blog post to make the most of your food choices: Maximizing High Volume Foods.

Of course, you can always consult with me if you’re having trouble with hunger and would like to purchase a macro calculation or work with me one-on-one. I’d be more than happy to help, and I definitely don’t advocate for my clients to feel hungry because that’s not the point of macros. They are simply a framework to help you make well-rounded, nutritious (and delicious!) meal choices that will keep you satisfied. Food is not just fuel; it is also meant to be enjoyed, and I want you to look forward to what you’re eating! 

That’s all I have for today! Of course, keep those questions coming, and I’ll talk to you guys soon!

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How to Raise Motivation Levels if You Want to Lose Weight

If you’re struggling with your weight, it’s normal to want to get rid of the extras. However, sometimes it seems impossible to embark on the journey of losing weight. When you think about all the sacrifices you have to make, get rid of your favorite foods and join the gym, there’s a lot to do. But, that’s just your brain trying to quit before you even started. Don’t give in to those negative thoughts and instead find a way to motivate yourself to work on your weight. This can only result in better health of your body and mind, plus you will look fabulous. So, let’s see how to raise motivation levels if you want to lose weight.

How to Raise Motivation Levels if You Want to Lose Weight

How to Raise Motivation Levels if You Want to Lose Weight

Set a Few Smaller Process Goals

When trying to lose weight, the only thing people think about is the outcome – lost weight. That is your goal and you want to accomplish it at the end, but you shouldn’t focus on that too much and stress yourself about it. Instead, you need to focus on the process itself and set smaller goals that will get you to your final destination. This way, you will keep yourself motivated, especially when you see how it easy it is to accomplish those smaller goals one by one.

For example, a small process goal is committing to exercising 4 times a week! Sounds easy, doesn’t it? Other things that can be your small goals include walking for 30 minutes each day next week, eating vegetables and fruits every day this week or drinking only one soda this week. Keep the goals small and realistic and you will manage to achieve the ultimate one.

Find Someone to Do It with You

Since people are social animals, it’s no wonder we might need a buddy to keep us motivated to exercise and lose weight. Ask your friends if they want to start running with you, or to join you going to the gym. This way, you won’t feel like you have to work out and you’ll think of going to the gym as a social gathering with your friends. Also, they can join you on the healthy diet plan and you can defeat those extra pounds together.

Have a Banging Workout Playlist

Exercising in silence can be quite boring and a bit awkward with all the grunting and heavy breathing. So, to make things better, you will need a banging playlist of energetic music to keep your mind busy, while your body is sweating. Also, if you decided to go for a run and don’t know where to put your smartphone that has all your music, you can consider getting a handy armband. This way you can be sure your music is there as well as your phone for any emergency calls.

Fit the Plan to Your Lifestyle

There are going to be some changes into your daily routines since you want to lose weight, but this doesn’t mean you have to ditch your old lifestyle completely. Rather, you should find a weight loss plan that fits your lifestyle, work, and other responsibilities daily. This way, you will know that you don’t have to step out of your comfort zone too much and it won’t lead you to give up. You can try and start with cutting down calorie intake and see where that leads you. However, don’t engage in some heavy-duty dieting, because that will disrupt your days and they often have no effect.

Celebrate Success

Losing weight is hard, and to stay motivated you should celebrate all your successes on this journey. You need to give yourself some credit every time you accomplish a smaller goal or a few of them. However, this doesn’t mean treating yourself with a bunch of doughnuts or gallons of soda. Rather, you can schedule a massage for yourself as a reward, go get mani-pedis, go to the theatre or movies and similar. This will keep you motivated and every time you feel proud of yourself you will want to accomplish more. It’s all celebrating and learning how to raise motivation levels if you want to lose weight.

Find Something You Really Enjoy

If you really want to feel joy every time you are supposed to work out, you have to find an exercise that you really like and enjoy. Physical activity is one integral part of losing weight, not only because you will burn calories, but because it also improves your well-being. In the beginning, try different types of exercises, group training, gym sessions and whatnot. Through time, you will figure out what fits your personality the best and what fits into your daily schedules. This way, you will be eager to go to every workout session and working out won’t feel like work.

Yes, losing weight is a somewhat hard and long journey, but if you do it right you will reach your target weight. Just remember that you have to enjoy this instead of pressuring and stress out about it. Make plan, stick to it, and good luck! I hope you enjoyed this blog post about how to raise motivation levels if you want to lose weight.

Morgan Rose Elliott is an aromatherapist, yoga instructor, animal lover, a happily married mother of two. She enjoys reading biographies and writing poems, sunny days on the beach and any shape and form of vanilla. Crazy about the 80s, her favorite band is Duran Duran and she is obsessed with Netflix original Stranger things. Follow her at https://twitter.com/MorganRoseElli1.

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Chicken Quinoa Salad With Apples

This chicken quinoa salad with apples is a deliciously complete meal that travels easily for lunch or road trips.

If you enjoy simple flavors, this is the quinoa salad for you. It’s not overly… Read more →



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