07/18/2024
Here is an article from the latest newsletter that can assist you in losing excess weight and understanding the concept of "macros" and how it relates to you.
It's summertime, which means bathing suit season is here. Are you looking to slim down and shed excess weight for your health? I've been helping people with their diets for the past 16 years, and that's how I started The Militant Vegan protein powder. Many clients asked me about protein supplementation and what I took as a vegan. One of the most common issues I've noticed over the years with diets is the need for proper macros in meals and snacks. If you're unfamiliar with the term "macro," it refers to the amount of protein, carbohydrates, and fat in grams that make up your daily meals.
For instance, a typical lunch of a cup of cooked brown rice, a few ounces of broccoli, half an avocado, and half a block of firm tofu would contain approximately 30-40 grams of carbs, 30-40 grams of protein, and 15-20 grams of fat. These are the macros for this specific meal and should serve as an example for each meal. Your macro ratio will depend on your daily calorie expenditure, which varies for each individual based on their body and goals. However, regardless of body type and goals, every meal should follow a basic macro plan.
Many people consume meals with more carbs and fat and less protein, which can lead to weight gain and an excess of unbalanced calories. This applies to snacks as well. It's important to include protein in your snacks, not just consume a handful of nuts, chips, and salsa. You want your meals balanced with protein, fat, and carbohydrates. Additionally, remember to incorporate vegetables into your meals, especially cruciferous ones, which are high in fiber.
Another tip for weight loss is to understand how many calories you burn in a day and set your food or caloric intake below that amount. Healthy weight loss should be around one to three pounds per week. There are many variables when it comes to weight loss, but the most obvious one is that if you've been gaining weight or need to lose weight, you've been consuming more calories than you burn, and the excess energy gets stored as fat.
When I coach clients with their diets, I have them write down or journal what they eat. They are often surprised when they see how many calories they consume and what they should consume. Nutrition isn't rocket science, and you'd be surprised by how a little bit of knowledge can help you lose and keep excess weight off and feel good physically and mentally.
If you are interested in topics such as health and nutrition, click this link http://eepurl.com/gQeu9n to sign up for The Militant Vegan Newsletter.
