If you have a goal to lose weight, then it is likely that you will need to pay attention to what you're eating. An old adage says to just count calories in and calories out in order to aim for a calorie deficit. However, tracking macronutrients (macros) can be a liberating way to approach weight loss. Instead of tracking calories, you’ll be mindful of your intake of carbohydrates, protein, and fats. 

What Are Macronutrients? 

If you’ve never heard of counting macros, then you may not be familiar with macronutrients. Macronutrients are carbohydrates, fat, and protein. Your body needs all three of these to properly function. 

Carbohydrates are the body’s main source of energy. You can find carbohydrates in fruits, vegetables, and products made with grains like bread, pasta, and cereal. Refined sugars are also carbohydrates, but generally it is best to avoid these processed sugars. When you eat carbohydrates, your body breaks them down into glucose, which is the body’s preferred form of energy. 

Fats have many functions in the body, like storing energy in the body, insulation, and lubrication for joints. When looking for the best fats to add to your diet, you want to focus on unsaturated fats. Avocados, olive oil, and nut butters are all great sources of healthy fat. Try to avoid saturated fats. 

Proteins are necessary to keep your body running. Proteins help build and repair body tissues and muscles and also provide structure to things like skin and nails. Just like with carbs and fats, there are healthy and unhealthy proteins. Opt for lean proteins like poultry and fish or plant-based proteins like tofu and beans. Try to avoid processed meats, like deli meat, or red meats. 

Typically, our diet consists of about 40-50% carbohydrates, 20-30% fat, and 20-30% protein. Despite fats and carbohydrates having a bad reputation when it comes to health and weight loss, it is important to consume both fats and carbs as part of a healthy, well-balanced diet. 

Tracking Macros for Weight Loss 

When tracking macros for weight loss, you want to take your lifestyle and history into consideration. Everyone is different, so your unique biology can impact weight loss. However, there is a general ratio that is best for people trying to lose weight. 

Individuals aiming for weight loss should focus on a diet high in protein and low in carbohydrates and fats. It is important to not completely eliminate carbohydrates and fats, because the body does need them to operate. 

Instead of 40-50% carbohydrates, 20-30% fat, and 20-30% protein, the ideal macronutrient ratio for weight loss is 25-40% carbohydrates, 20-30% fat, and 40-50% protein. 

With increased protein intake, you are likely to stay fuller longer and won’t eat excess sugars. Since carbohydrates are the body’s main form of energy, if you eat more carbohydrates than your body can use, the body stores the energy which can lead to weight gain. 

When you track your macros, you can optimize your body’s fueling to then optimize weight loss. 

Coupling macro tracking with increased weight training can help you decrease overall body fat percentage while toning and sculpting the body. Your increased protein intake because of the ideal macronutrient ratio will also help you increase muscle mass. 

Many people begin to see a huge change when they start tracking their macros and create a meal plan based on their macronutrient ratio. When you are able to control what you eat, but still enjoy food, weight loss feels much easier.

Keep Track of Body Composition Changes 

Keeping track of your body composition changes is an important part of your weight loss journey. When you start tracking your macros based on the ideal ratio, you need to have a way to measure your progress and ensure your method is working. While some people like to use the traditional scale, the scale doesn’t show the full picture of someone’s health. 

The ZOZOFIT app, which uses 3D body scanning technology, provides almost instant body measurements and body fat percentage. With a tool like ZOZOFIT, you can actually see the changes in your body and measure progress without focusing on the number on the scale. 

When you use the ZOZOFIT app, you can set a goal for yourself. Many people who are looking to lose weight choose to set a body fat percentage goal and watch the number decrease overtime. The ColorMetric and Side-by-Side Comparison features let you see how your body has changed at a glance — without any numbers. This gives you so many insights into how your macros and diet are affecting your shape, making it easier than ever to take control of your health.