Really informative video! I had no idea that featuring net carbs on a product allowed the manufacturer to show the reduced calorie amount. What a ruse! Thanks for sharing all these macro tracking tips.
YES! Honestly just giving yourself that picture of what you're eating and being honest about what you're consuming holds you accountable and gives you a better way to make changes that meet you where you are at!
Changes we aren't familiar with that do require learning are definitely overwhelming to start. But the sooner we embrace it, the more we gain the ability to make accurate adjustments to feel and move our best!
Excellent tips! I've been tracking for a couple of years now and I learned a few tips myself. Like weighing the entire dish before and after, DUH!!! I had no idea about the "net" carbs thing. Thanks for this video. Very helpful!
So appreciate this video and o e of your better o es because it really deals with a complex issue in training and weight loss. I love to cook my food and do feel like my macros get lost in the process even when I add recipes to my tracker (which is NOT always fun! Esp with casseroles) Thank you so much!
Thank you! That was informative and reassuring. I do believe that what gets measured gets managed, but getting started and KEEPING IT UP is challenging. Loved the "tough love" around peanut butter portions, You really feel me!
I think remembering that habits will evolve and how we use tracking will change is key. You may not track forever, but knowing you can use it to create a plan to follow and therefore have a route mapped out to adjust is helpful.
Thank you for this great video. Question: what about the carbs in sugar alcohols? eg Erythritol has 0 calories but carbs from sugar alcohols. Do we count those? Thanks a lot and greetings from the Middle East
You want to use TOTAL carbs to calculate calories off of those packages even when sugar alcohols are listed. While not fiber, it falls under the same principle...just like we don't subtract calories from protein because of the thermic effect and energy utilized to digest it.
Great info but I am confused about calories for a product like the tortillas you showed. If the calories listed are t the true calories, how do you find what should be entered?
Measuring sauces/spreads is a good one. I did this with my cheese spread I was having on my rice cakes. A portion was 35g, but what I was using was closer to 50g. I need to start doing this for my peanut butter 😅
Omg!!!! 🤯🤯🤯 I am so blown by the net carb/cal. I thought I was really cutting calories based on the calories listed for net-carb items. Crap!!!!!!!! No wonder I cant lose any weight. I am 62 so very hard to lose weight anyway. I am not giving up though… still workout 4-5 times a week .
This is without a doubt the most information packed video on the topic I’ve ever seen. Also, slowly but surely I’m modifying my eating habits based on the information I’ve gleaned from your videos over the past 8 months or so. Along with changing my workout to acknowledge that I’m pushing 70 and quit working out for 6 years before staging a comeback. Warm ups take as long as the lifts themselves. To treat a rest day as a part of the program. To recognize that having a bad food day a couple of times a month is not grounds for shit canning the other 27 days. I’ve lost 35 pounds since last fall. The way you address injuries, recovery and basically all the little negative things that always occur is a part of the puzzle largely overlooked by most trainers. I’m babbling I’ll stop.
I use MyFitnessPal personally because I've used it so long. Some of my clients also use LoseIt or Cronometer. But I make sure to set their calories and ratios over using the ones in the tracker.
Thank you! You spoke about cooked vs raw foods - but what about cooked foods hot (right after cooking) vs cooked foods after cooling down - do the weights change? I have always wondered this but never tested it myself.
I'm more confused now. I think most people only counting net cards, subtract the fiber and Sugar alcohol from the listed Carbs. So for Carb Bance, it says 19g Carb, 15g Dietary Fiber, which would be 4 net carbs. Why wouldn't they have to put the real Calorie count on there, I've never heard of subtracting calories from Fiber - please explain how this works and how to figure out the real Calories?
@@redefiningstrengthOC So how does one calculate the total calories? I get most of my diet from whole foods, but on occasion I eat refined carbs. I add the fiber to the calorie count on the label? I hate counting calories as is, now it seems like I am doing wrong some how....
I like this, and as a casual observer that understands the reasons why it’s important to do this to see real results, it just seems like it’s an obsession with food that isn’t mentally healthy.
Is it obsessive to track your budget? Is it obsessive to track your food if you're looking to feel better and having stomach issues with specific things? Tracking isn't telling you to restrict or what to change or even how to change it. It is giving you data to feel your best and fuel according to your needs and goals. These tips are based on questions clients have had because they want to better understand how they're fueling to include foods they love and avoid arbitrary restriction. Knowledge is power and can help us truly adjust based on what works for US personally.
I do appreciate this response, Cori, it helps me see things from a different perspective. As a recovering 1980’s anorexic (I mean, weren’t we all?) it’s nice to know there’s a way to track food that leads to healthy gains and healthy fueling, and I’m glad it works for you guys & gals. I guess the trick is to know when to draw the line between enough calories to fuel and feel good and enjoy things you ❤️, and when to stop bc it’s becoming counter productive. I think if I can find that balance, or that fine line, I would do it. Thanks and very informative video
I track my calories and macros via myfitnesspal but this video is taking things to the extreme. At the end of the day, calorie trackers, just like fitness trackers, are rough estimates.
They are rough estimates. But I made this because I had clients wanting ways to be more consistent and feel like they could account for meals out, meals with family and even better understand what labels were really telling them. It's not extreme to want to better understand what we're eating to gain the ability to adjust to feel our best :-)
Yes very key point! Starting and doing something, even making a small habit change that seems silly simple, can get that momentum going - th-cam.com/video/R9AGpbIa1wE/w-d-xo.html
If you take the total grams of carbs x 4 (which is the calories per gram) and add in the calories from protein and fat as well (x4 and then x 9 for fat) you get the TRUE total calories. Because they calculated the total calories based on just the net.
1) labels are allowed to lie til 20%. If they say the portion is 200kcal, they might be btw 160 and 240 kcal in this portion. If you want to calculate the carbs : let's say you have a protein bar, 190kcal, 20P, 8F. Don't rely on what the label says for the carbs, but do the maths : 190 - 9x8 (bc 1g of fat has 9kcal) = 118. Then, sunstract the proteins (1g of protein has 4kcal) : 118-20x4 = (8. Conclusion : in this bar, there are 38kcal of carbs. 1g of carb has 4 kcal, so the amount of carbs in this bar is 38/4 = 9,5. You round this to 10, just in case the label is a bit lowering the amount of calories. Easy !
I actually staying too really understand. A friend who does macros came over to help me. How about I never knew about Tare when weighing me food. From my first tracking of breakfast and lunch we realized I was low in protein and high in fat. So I'll adjusting my ounces . For protein I have been eating 3oz fish so I need to up and my breakfast 1 boiled egg..need to do 2. I'll find your other videos on macros....thank you so much
Glad it helped! Here are some nutritional tips for you as well I've found helpful for my clients in perimenopause - redefiningstrength.com/is-it-menopause-perimenopause-the-symptoms-and-4-nutrition-tips?sl=youtubecomment
Can you please explain how you determined there were six portions in the home made casserole? Are the portions based on the individual measurements of each item used in the meal and then calculated a certain way? Many of my handed down recipes don’t have portion sizes or calorie information. Thank you!
That was an example. I would base a portion off the recipe OR off the macros I wanted to hit. So if you create a recipe for the full casserole, you can then make a portion just a single gram to weigh out what you need.
where can I go to figure out the proper ratio of macros for fat loss and body recomp…all this makes sense but having trouble getting started cause I don’t know where my maintenance calories should be right now to then figure out a deficit and what should the macro ratios be????
If you're maintaining your weight currently, that's your maintenance. I always have clients first track what they're currently doing as that helps you then determine the best ratio to start (smaller changes are often better) and then you can cycle from there as ratios will need to adjust as even your workouts change or progress happens! Here are some tips: redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
Honestly these tips are more about logging in general. But my Dietitians often use tracking to learn to include more foods and fuel appropriately. We only think about tracking as cutting out, but it isn't. It can be about adding in. Eating more to fuel our activity and truly learn how foods impact us. And not one form of tracking is right for everyone. So you may not use MFP but you may still want to be aware of your portions to not demonize foods and make sure you aren't under eating :-)
Oh WOWWWW! I see what you mean about the NetCarb / Calorie deduction deception: _They basically subtracted the netcarb calories from the total calories_ . Based on their propaganda, when you do the math on those tortillas, one tortilla would be labeled about 63 calories (but they put 70 for some reason). But when you include the math for the fiber (NetCarbs) then that brings it to a total of 123½ calories per tortilla. _*HOW SNEAKY OF THEM!!!! *_ 🤗For those who don't know: 1 gram fat=9 calories 1 gram carb=4 calories 1 gram protein=4calories ✨ 1 gram of NetCarbs ALSO equals 4 calories (and those are the calories they're deducting to make the product appear lower in calories)
I set my own ratios and my clients with my Metabolic Shred but track in the free MyFitnessPal although some of my clients use cronometer too! Putting this here in case you're looking to adjust ratios and calories - redefiningstrength.com/the-metabolic-shred?sl=yc
So this is what I have and used in the video. Maybe it's available on Amazon for you too? www.amazon.com/dp/B0007GAWSC?linkCode=ssc&tag=onamzredefi00-20&creativeASIN=B0007GAWSC&asc_item-id=amzn1.ideas.2UW0ZN04KMJU7&ref_=aip_sf_list_spv_ofs_mixed_d_asin
Thank you. I have been using Bertolli spray olive oil on cooked vegetables and to cook veggies and burgers. So frustrating…. Zero calories? I put whole spray can into Chronometer and still it says ZERO? I mean I know I am eating fewer calories than if I drizzled olive oil, but this feels like I am not the only one cheating here. A lot of Chronometer users seem to agree that we can eat this and it’s a freebie. I guess maybe I’ll track it as one teaspoon of olive oil.
If you're using very little in the pan I wouldn't necessary stress logging the calories but more that it was used to note it and just be aware if you're starting to go over your fat macros otherwise consistently or not seeing the progress you want. And then just don't start using it as a sauce!
Would the alcohol in a kombucha drink cause the same negative effects you speak of in regards to regular alcohol such as beer or wine? I am assuming it does.
Because the alcohol content is lower, it would take a lot to have the same impact BUT if you are drinking it daily, it could be an interesting experiment to swap it out and see if your results do speed up. But it definitely needs to be logged into your macros!
@@redefiningstrengthOC I only drink it occasionally, maybe 1-2 times per month. I drink it for the probiotic benefits from cultured foods. I appreciate your feedback very much. Thank you!
I really hate logging…like really, really. Here’s my personal struggle, I don’t use very many store bought products. We garden and can, dry and freeze our produce. We buy our meat farmer direct. And if I’m being honest, I can track for a while, but life gets busy & it goes away. I don’t have trouble with motivation to exercise, at all. Is there a way to move away from tracking? Like can I track for a month or two and get a program that I can follow with out the constant tracking? I might commit to that.
Honestly, I find it so much easier using natural foods, which I honestly do more so than products. You have so much more control to know what is in the things you are making. But those ingredients are listed with the USDA and in most food trackers. So when you weigh and measure out portions, you can easily log those ingredients and save meals and recipes. And the more you do, the more you have meals easily available to enter in a pinch. And what we prioritize we do. I find doing any logging first in the day or week and getting in that consistent habit helps even when life gets busy. Not to mention, you can track to see visually your portions then not have to track. I use even visual portion guides with clients as they move to maintaining and know what they need. But the more we measure, the more we can efficiently and accurately adjust.
How does cooking raw food change the macros? Doesn’t cooking it just changed the weight of it? The macros stay the same don’t they? (Not throwing shade… Just curious)
So yes in measuring portions you do have to note if you weigh cooked or raw and enter the appropriate ingredient. So if you weigh your chicken portion raw and then cook it you would enter the ingredient based on the raw weight. But if you cooked it then portioned it out and weighed it you would need to select a cooked option to match the weight. But if you mean for the casserole, no you can enter raw ingredients and then weigh the entire thing to divide into portions as the weight would have changed with cooking but the raw ingredients were weighed and entered so it would still be correct.
That's the same thing as considering the thermic effect of protein...which we don't subtract those calories from labels...So no based on how we have done macro math without marketing terms, it would be the 4!
I’m trying to figure out what calculations you are using. The tortilla was 70 even if you add back the fiber it still doesn’t make it 123 can you teach me?😂
@@redefiningstrengthOC sadly, my 60 cal wrap just turned into 113 cal😂🙁 does all nutrition labels calculate like that because if that’s the truth, then maybe all of us are over eating on our calories? And also thank you for your content and thank you for answering me. I appreciate it greatly. You are a fountain of knowledge. I’ve learned so much from you.😊
Thanks for all these ideas and deets. Olive oil, I stopped cooking with, due to high temperatures making it into POIsonous gases. Oil Sprays? No nutrients. None.
Glad the tips help! And actually oil sprays, like I have a coconut oil one, have the same nutritional value. You're just using so little which may be key for you to create macro balance.
@@redefiningstrengthOC not enough, I have days that are easy to track, but then when I have a family meal or go out, thats when it is all to confusing how to log
What macros you use will depend on your needs and goals and even your previous dieting practices. Here's a great beginner's guide to help - redefiningstrength.com/fhp-s2e21-starting-to-count-macros-5-tips-for-beginners?sl=youtubecomment
They will list total carbs on there. So you can take the total carbs x 4 (that's the calories per gram), total protein x 4 (that's the calories per gram) and total fat x 9 (calories per gram). Add those three numbers together and you have the total calories. If you also see what net they're using you can just multiple the difference in carbs too x 4 and get the additional calories to add. The second is honestly easier as long as they didn't do huge rounding in anything.
❤❤❤🎉🎉WHEN CAN EE GET A 20MIN SLOW VIDEO ON LOWER BODY STRECHING 😢😢😢🙏🏾🙏🏾we really need it you have so many diff videos we need on follow along vid if possible 🎉🎉
Honestly, I like to start a client by just tracking their current diet. That lets us see the impact of previous dieting history and even lifestyle and what may be the best starting small changes for them. It also helps you get in the groove of logging before making adjustments. And even that accountability helps! Here are some more tips - redefiningstrength.com/fhp-s2e21-starting-to-count-macros-5-tips-for-beginners?sl=youtubecomment
Depends on my goals for my progression. But some progressions are 30 minutes, 4-5 times a week, others are closer to an hour, but never more than 5-6 days a week. I don't workout every day although I do try to get in a walk with the pups daily...for their sake too!
I didn't follow the net carbs. She showed a label, but nothing on it read 'net carbs', so how did she come to the conclusion that the calories are higher?
I'm not good at math either. But the good part is this one seems complicated but isn't. Calories are just grams of the macro x 4 for protein and carbs (that's the calories per gram) or 9 for fat. And then adding those together.
Yes this is for someone who is tracking and needs help but here's a great blog if you're just getting started. Macros are macronutrients or the proteins, carbs and fats we consume. Here's the other video: redefiningstrength.com/macro-tracking-for-beginners-3-macro-tracking-mistakes?sl=yc
Please please don't get me wrong, your other videos are awesome!! But the title for this should be "7 tips to make macro tracking more tedious" these methods are not for every day people, maybe if you were a body builder and wanted to be SUPER specific... but this is tooooo much information and complicated, I know some will say it's not, but honestly.. all those dividing by this and that.. not worth it! People still lose weight following regular calorie counting so why make it more difficult? It's not a way to live
If you've found what works for you...FABULOUS! One size doesn't fit all. But honestly I see far too many clients not seeing the results they want, super frustrated stuck in a yo-yo dieting cycle for YEARS because they don't embrace macros. They just restrict calories or foods and ultimately don't really learn the portions they need or balance. Through tracking macros they see the impact and learn to adjust as they go through perimenopause, menopause and post menopause as their needs even change. It isn't just about losing weight. It is even about knowing how to fuel to gain muscle or alleviate symptoms. And I covered these 7 tips specifically because they are questions I get asked on a daily basis by people just starting to track so I wanted a reference for the clients that want the answers. :-)
I think it's so important to count macros ESPECIALLY as you get older! I was having a very hard time just maintaining muscle let alone build. As soon as I dialed in my macros, I not only started to build more muscle AND lose fat but also had way less recovery pain after workouts! I also had the additional challenge of making sure everthing fit with my intermittent fasting time and keto diet. It definitely makes a difference. Thank you for this!
I see comments are turned off. This is a fantastic video and I would love to know more about macro tracking and finding the right balance @@redefiningstrengthOC
I do promote whole natural foods. But I also promote balance and some processed foods may be part of that balance. I don't want people demonizing things as that often leads to food guilt and more issues. And even whole natural foods, like my chicken, has a label on it ;-)
Always a downside to an upside. And I'd rather the tediousness and knowing what to tweak over being frustrated not seeing results, working hard while guessing :-)
You could weigh the difference but honestly I personally just use the macros from the pre-cooked as it is easier and I stay consistent with that. But there are ingredients in the tracker you can select if you feel you need to adjust as you really made an effort to reduce the fat content.
Really informative video! I had no idea that featuring net carbs on a product allowed the manufacturer to show the reduced calorie amount. What a ruse! Thanks for sharing all these macro tracking tips.
Glad the tips help! And yes! It's very interesting how companies have started using specific terms to market and mislead!
I really, really hope this net carb silliness only happens in the US
Thanks for another great video Cori! Doing our best with tracking macros is better than no tracking at all!
YES! Honestly just giving yourself that picture of what you're eating and being honest about what you're consuming holds you accountable and gives you a better way to make changes that meet you where you are at!
I take a photo of my meal in the restaurant and then log the items later 👍
Great idea!
That is a great idea! Thanks for the tip!
Good idea!
Tracking macros seems incredibly daunting, which is why I have avoided it so far. Thanks for the tips on this.
Changes we aren't familiar with that do require learning are definitely overwhelming to start. But the sooner we embrace it, the more we gain the ability to make accurate adjustments to feel and move our best!
Thank you so very much! I would love more videos about food labels!😊😊😊😊😊
As usual I've learned something new from you! Thank you for such useful information!!!
Excellent tips! I've been tracking for a couple of years now and I learned a few tips myself. Like weighing the entire dish before and after, DUH!!! I had no idea about the "net" carbs thing. Thanks for this video. Very helpful!
Glad those tips help! I think we all find those hacks that make things easier. Why I love hearing what clients do too as they find things I haven't!
Wow! This was amazing, and I certainly appreciate the macro calculations guidance, as well as the net carbs truth; very helpful indeed!
So glad it helped!
So appreciate this video and o e of your better o es because it really deals with a complex issue in training and weight loss. I love to cook my food and do feel like my macros get lost in the process even when I add recipes to my tracker (which is NOT always fun! Esp with casseroles)
Thank you so much!
Glad this helps!
Thank you! That was informative and reassuring. I do believe that what gets measured gets managed, but getting started and KEEPING IT UP is challenging. Loved the "tough love" around peanut butter portions, You really feel me!
I think remembering that habits will evolve and how we use tracking will change is key. You may not track forever, but knowing you can use it to create a plan to follow and therefore have a route mapped out to adjust is helpful.
Oh my gosh I didn’t know that about the calories being based off net carbs!!! Gadzooks thank you!!!
I really appreciate your practical and reasonable advice in this sea of information about diets
Looking forward to this. Learn so much from your content and my Unicorn Wrangler. Team 1%!
Heck yes! You're amazing B. Making those 1% changes and improvements!
This was VERY helpful. Thank you, Corey!!!!
Glad it helped!
I loved this video, so useful! Thank you ❤
Incredibly helpful tip on tracking large meals and eating on the go it really simplifies things!!! Thanks
So glad it helped!
Thank you for this great video.
Question: what about the carbs in sugar alcohols? eg Erythritol has 0 calories but carbs from sugar alcohols. Do we count those? Thanks a lot and greetings from the Middle East
You want to use TOTAL carbs to calculate calories off of those packages even when sugar alcohols are listed. While not fiber, it falls under the same principle...just like we don't subtract calories from protein because of the thermic effect and energy utilized to digest it.
What gets measured, gets managed 👌👌👌
YESSS!
Great video! Thank you.
Thank you very much Cori
Great info but I am confused about calories for a product like the tortillas you showed. If the calories listed are t the true calories, how do you find what should be entered?
You will get the calories of each macro: protein grams x 4 (calories per gram), carb grams x 4 and fat x 9 and add all three together.
Measuring sauces/spreads is a good one. I did this with my cheese spread I was having on my rice cakes. A portion was 35g, but what I was using was closer to 50g. I need to start doing this for my peanut butter 😅
Peanut butter...that one the serving really should be double ;-P
Omg!!!! 🤯🤯🤯 I am so blown by the net carb/cal. I thought I was really cutting calories based on the calories listed for net-carb items. Crap!!!!!!!! No wonder I cant lose any weight. I am 62 so very hard to lose weight anyway. I am not giving up though… still workout 4-5 times a week .
Those little calorie inconsistencies can add up so it is good to be aware of them and when they may be impacting our deficit.
This is without a doubt the most information packed video on the topic I’ve ever seen.
Also, slowly but surely I’m modifying my eating habits based on the information I’ve gleaned from your videos over the past 8 months or so.
Along with changing my workout to acknowledge that I’m pushing 70 and quit working out for 6 years before staging a comeback. Warm ups take as long as the lifts themselves.
To treat a rest day as a part of the program.
To recognize that having a bad food day a couple of times a month is not grounds for shit canning the other 27 days.
I’ve lost 35 pounds since last fall.
The way you address injuries, recovery and basically all the little negative things that always occur is a part of the puzzle largely overlooked by most trainers.
I’m babbling
I’ll stop.
I'm so glad it helped! Congrats on those amazing results already from your focused habit changes!
Hi, Thank You for the informative video. Is there a specific macro tracker you would recommend ?
I use MyFitnessPal personally because I've used it so long. Some of my clients also use LoseIt or Cronometer. But I make sure to set their calories and ratios over using the ones in the tracker.
@@redefiningstrengthOC Thank You, got it!
Thank you! You spoke about cooked vs raw foods - but what about cooked foods hot (right after cooking) vs cooked foods after cooling down - do the weights change? I have always wondered this but never tested it myself.
Yes it can change a bit for sure. It's why I do try to divide portions either all when hot or all when cooled.
I'm more confused now. I think most people only counting net cards, subtract the fiber and Sugar alcohol from the listed Carbs. So for Carb Bance, it says 19g Carb, 15g Dietary Fiber, which would be 4 net carbs. Why wouldn't they have to put the real Calorie count on there, I've never heard of subtracting calories from Fiber - please explain how this works and how to figure out the real Calories?
Companies can base calories off of the net carbs not the total. It's why I bring this up so you can calculate off the full carb amount.
@@redefiningstrengthOC So how does one calculate the total calories? I get most of my diet from whole foods, but on occasion I eat refined carbs. I add the fiber to the calorie count on the label? I hate counting calories as is, now it seems like I am doing wrong some how....
I like this, and as a casual observer that understands the reasons why it’s important to do this to see real results, it just seems like it’s an obsession with food that isn’t mentally healthy.
Is it obsessive to track your budget? Is it obsessive to track your food if you're looking to feel better and having stomach issues with specific things? Tracking isn't telling you to restrict or what to change or even how to change it. It is giving you data to feel your best and fuel according to your needs and goals. These tips are based on questions clients have had because they want to better understand how they're fueling to include foods they love and avoid arbitrary restriction. Knowledge is power and can help us truly adjust based on what works for US personally.
I do appreciate this response, Cori, it helps me see things from a different perspective. As a recovering 1980’s anorexic (I mean, weren’t we all?) it’s nice to know there’s a way to track food that leads to healthy gains and healthy fueling, and I’m glad it works for you guys & gals. I guess the trick is to know when to draw the line between enough calories to fuel and feel good and enjoy things you ❤️, and when to stop bc it’s becoming counter productive. I think if I can find that balance, or that fine line, I would do it. Thanks and very informative video
I track my calories and macros via myfitnesspal but this video is taking things to the extreme. At the end of the day, calorie trackers, just like fitness trackers, are rough estimates.
They are rough estimates. But I made this because I had clients wanting ways to be more consistent and feel like they could account for meals out, meals with family and even better understand what labels were really telling them. It's not extreme to want to better understand what we're eating to gain the ability to adjust to feel our best :-)
Please everyone watching this: Don’t let perfect get in the way of good
Yes very key point! Starting and doing something, even making a small habit change that seems silly simple, can get that momentum going - th-cam.com/video/R9AGpbIa1wE/w-d-xo.html
Still confused? How did you add the carbs back to the tortillas for example? Thank you!
If you take the total grams of carbs x 4 (which is the calories per gram) and add in the calories from protein and fat as well (x4 and then x 9 for fat) you get the TRUE total calories. Because they calculated the total calories based on just the net.
Wait! I’m two minutes in and I’m already confused as to why labels say an item contains one amount of calories but they actually contain more??
That's the net carbs :-) They aren't calculating calories off of all carbs.
So to clarify is that all carbs being total carbs plus fibre? (15+18)*4 = 132 cal
1) labels are allowed to lie til 20%. If they say the portion is 200kcal, they might be btw 160 and 240 kcal in this portion.
If you want to calculate the carbs : let's say you have a protein bar, 190kcal, 20P, 8F. Don't rely on what the label says for the carbs, but do the maths : 190 - 9x8 (bc 1g of fat has 9kcal) = 118. Then, sunstract the proteins (1g of protein has 4kcal) : 118-20x4 = (8. Conclusion : in this bar, there are 38kcal of carbs. 1g of carb has 4 kcal, so the amount of carbs in this bar is 38/4 = 9,5. You round this to 10, just in case the label is a bit lowering the amount of calories. Easy !
@@karinekmk9293 oh yeah, so easy and quick ....and fun
Tracking macros is definitely eye opening! You can’t tweak or modify without tracking 👍🏼
YES! What gets measured, gets managed!
@@redefiningstrengthOC I’m a CPA. So I totally geek out on all the tracking. Numbers are my language.
I actually staying too really understand. A friend who does macros came over to help me. How about I never knew about Tare when weighing me food. From my first tracking of breakfast and lunch we realized I was low in protein and high in fat. So I'll adjusting my ounces . For protein I have been eating 3oz fish so I need to up and my breakfast 1 boiled egg..need to do 2. I'll find your other videos on macros....thank you so much
Love that you're focusing on those small tweaks!
Hnnngh. This is a hard one. But definitely needed and good to hear while I'm trying to track my meals with perimenopause.
Glad it helped! Here are some nutritional tips for you as well I've found helpful for my clients in perimenopause - redefiningstrength.com/is-it-menopause-perimenopause-the-symptoms-and-4-nutrition-tips?sl=youtubecomment
can you provide a link to rewatch, please?
Here's the link - th-cam.com/video/Y049-oVjrKY/w-d-xo.html&lc=UgyvIW13SvXOnJy1-vd4AaABAg :-)
Can you please explain how you determined there were six portions in the home made casserole? Are the portions based on the individual measurements of each item used in the meal and then calculated a certain way? Many of my handed down recipes don’t have portion sizes or calorie information. Thank you!
That was an example. I would base a portion off the recipe OR off the macros I wanted to hit. So if you create a recipe for the full casserole, you can then make a portion just a single gram to weigh out what you need.
where can I go to figure out the proper ratio of macros for fat loss and body recomp…all this makes sense but having trouble getting started cause I don’t know where my maintenance calories should be right now to then figure out a deficit and what should the macro ratios be????
If you're maintaining your weight currently, that's your maintenance. I always have clients first track what they're currently doing as that helps you then determine the best ratio to start (smaller changes are often better) and then you can cycle from there as ratios will need to adjust as even your workouts change or progress happens! Here are some tips: redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
How do you apply these tips as a recovering orthorexic?
Honestly these tips are more about logging in general. But my Dietitians often use tracking to learn to include more foods and fuel appropriately. We only think about tracking as cutting out, but it isn't. It can be about adding in. Eating more to fuel our activity and truly learn how foods impact us. And not one form of tracking is right for everyone. So you may not use MFP but you may still want to be aware of your portions to not demonize foods and make sure you aren't under eating :-)
Oh WOWWWW! I see what you mean about the NetCarb / Calorie deduction deception: _They basically subtracted the netcarb calories from the total calories_ . Based on their propaganda, when you do the math on those tortillas, one tortilla would be labeled about 63 calories (but they put 70 for some reason). But when you include the math for the fiber (NetCarbs) then that brings it to a total of 123½ calories per tortilla. _*HOW SNEAKY OF THEM!!!! *_
🤗For those who don't know:
1 gram fat=9 calories
1 gram carb=4 calories
1 gram protein=4calories
✨ 1 gram of NetCarbs ALSO equals 4 calories (and those are the calories they're deducting to make the product appear lower in calories)
YES! It definitely can have an impact on our calorie intake and what we think we are consuming!
I did not know this! Crazy . I'm better off with a better tasting, lower cal tortilla ....good to know
How many Macros are in a Medium-size Pizza Supreme from Pizza Hut-original pan crust? That's what I'm eating right now.😁🍕
The "good" part about places like Pizza Hut is they do have nutritional info listed if you want it ;-)
I love your T shirt ! 😁
Thanks! Teeturtle!
What tracking devices/apps do you use?
I set my own ratios and my clients with my Metabolic Shred but track in the free MyFitnessPal although some of my clients use cronometer too! Putting this here in case you're looking to adjust ratios and calories - redefiningstrength.com/the-metabolic-shred?sl=yc
Can you please recommend a food scale, thx! I'm in Canada 🇨🇦
So this is what I have and used in the video. Maybe it's available on Amazon for you too? www.amazon.com/dp/B0007GAWSC?linkCode=ssc&tag=onamzredefi00-20&creativeASIN=B0007GAWSC&asc_item-id=amzn1.ideas.2UW0ZN04KMJU7&ref_=aip_sf_list_spv_ofs_mixed_d_asin
@@redefiningstrengthOC Thank you 🙏
Thank you. I have been using Bertolli spray olive oil on cooked vegetables and to cook veggies and burgers. So frustrating…. Zero calories? I put whole spray can into Chronometer and still it says ZERO? I mean I know I am eating fewer calories than if I drizzled olive oil, but this feels like I am not the only one cheating here. A lot of Chronometer users seem to agree that we can eat this and it’s a freebie. I guess maybe I’ll track it as one teaspoon of olive oil.
If you're using very little in the pan I wouldn't necessary stress logging the calories but more that it was used to note it and just be aware if you're starting to go over your fat macros otherwise consistently or not seeing the progress you want. And then just don't start using it as a sauce!
O kcal my ass lol, once yiuve finished the bottle it's still hundreds of kcals
Would the alcohol in a kombucha drink cause the same negative effects you speak of in regards to regular alcohol such as beer or wine? I am assuming it does.
Because the alcohol content is lower, it would take a lot to have the same impact BUT if you are drinking it daily, it could be an interesting experiment to swap it out and see if your results do speed up. But it definitely needs to be logged into your macros!
@@redefiningstrengthOC I only drink it occasionally, maybe 1-2 times per month. I drink it for the probiotic benefits from cultured foods. I appreciate your feedback very much. Thank you!
I really hate logging…like really, really. Here’s my personal struggle, I don’t use very many store bought products. We garden and can, dry and freeze our produce. We buy our meat farmer direct.
And if I’m being honest, I can track for a while, but life gets busy & it goes away. I don’t have trouble with motivation to exercise, at all. Is there a way to move away from tracking? Like can I track for a month or two and get a program that I can follow with out the constant tracking? I might commit to that.
Honestly, I find it so much easier using natural foods, which I honestly do more so than products. You have so much more control to know what is in the things you are making. But those ingredients are listed with the USDA and in most food trackers. So when you weigh and measure out portions, you can easily log those ingredients and save meals and recipes. And the more you do, the more you have meals easily available to enter in a pinch. And what we prioritize we do. I find doing any logging first in the day or week and getting in that consistent habit helps even when life gets busy. Not to mention, you can track to see visually your portions then not have to track. I use even visual portion guides with clients as they move to maintaining and know what they need. But the more we measure, the more we can efficiently and accurately adjust.
How does cooking raw food change the macros? Doesn’t cooking it just changed the weight of it? The macros stay the same don’t they? (Not throwing shade… Just curious)
So yes in measuring portions you do have to note if you weigh cooked or raw and enter the appropriate ingredient. So if you weigh your chicken portion raw and then cook it you would enter the ingredient based on the raw weight. But if you cooked it then portioned it out and weighed it you would need to select a cooked option to match the weight. But if you mean for the casserole, no you can enter raw ingredients and then weigh the entire thing to divide into portions as the weight would have changed with cooking but the raw ingredients were weighed and entered so it would still be correct.
Omg I LOVE your shirt lol
Teeturtle :-)
correct me if im wrong, i thought that 1g of fiber = 2cals instead of 4cals? hence the lower cals on the labels
That's the same thing as considering the thermic effect of protein...which we don't subtract those calories from labels...So no based on how we have done macro math without marketing terms, it would be the 4!
Which tracker is good for this? The one I use I can't put a recipe in.
I use the free version of MyFitnessPal and can add recipes and create foods. Cronometer and LoseIt you can as well.
@@redefiningstrengthOCFitbit also allows you to put in a recipe.
I’m trying to figure out what calculations you are using. The tortilla was 70 even if you add back the fiber it still doesn’t make it 123 can you teach me?😂
You do the calculations based on total carbs and also calories in protein and fat. Protein and carbs are 4 calories per gram and fat is 9.
@@redefiningstrengthOC sadly, my 60 cal wrap just turned into 113 cal😂🙁 does all nutrition labels calculate like that because if that’s the truth, then maybe all of us are over eating on our calories? And also thank you for your content and thank you for answering me. I appreciate it greatly. You are a fountain of knowledge. I’ve learned so much from you.😊
No. It's just when something promotes net carbs or touts being keto or has sugar alcohols that you need to be wary.
any apps suggestions that can help with these tracking?
I use MyFitnessPal or Cronometer with clients in my Metabolic Shred program or Coaching.
Thanks for all these ideas and deets.
Olive oil, I stopped cooking with, due to high temperatures making it into POIsonous gases.
Oil Sprays? No nutrients. None.
Glad the tips help! And actually oil sprays, like I have a coconut oil one, have the same nutritional value. You're just using so little which may be key for you to create macro balance.
Need this, it's so confusing how to properly track macros
Are you tracking what you're doing currently at all?
@@redefiningstrengthOC not enough, I have days that are easy to track, but then when I have a family meal or go out, thats when it is all to confusing how to log
How do we know how much to set our macros to on an app?
I’m 42 5’4” at 152lbs
What macros you use will depend on your needs and goals and even your previous dieting practices. Here's a great beginner's guide to help - redefiningstrength.com/fhp-s2e21-starting-to-count-macros-5-tips-for-beginners?sl=youtubecomment
the calories shown aren't the real calories? great. now I'm even more confused and overwhelmed..
It's only on Net Carb products. Products that try to use marketing terms to bend the rules :-)
How does one calculate gross from net calories though??
They will list total carbs on there. So you can take the total carbs x 4 (that's the calories per gram), total protein x 4 (that's the calories per gram) and total fat x 9 (calories per gram). Add those three numbers together and you have the total calories. If you also see what net they're using you can just multiple the difference in carbs too x 4 and get the additional calories to add. The second is honestly easier as long as they didn't do huge rounding in anything.
which tracker?
I use MyFitnessPal personally and with most of my clients :-)
❤❤❤🎉🎉WHEN CAN EE GET A 20MIN SLOW VIDEO ON LOWER BODY STRECHING 😢😢😢🙏🏾🙏🏾we really need it you have so many diff videos we need on follow along vid if possible 🎉🎉
I googled macros. I get five ways to figure them! How do you calculate?
Honestly, I like to start a client by just tracking their current diet. That lets us see the impact of previous dieting history and even lifestyle and what may be the best starting small changes for them. It also helps you get in the groove of logging before making adjustments. And even that accountability helps! Here are some more tips - redefiningstrength.com/fhp-s2e21-starting-to-count-macros-5-tips-for-beginners?sl=youtubecomment
How long do you work out everyday for?
Depends on my goals for my progression. But some progressions are 30 minutes, 4-5 times a week, others are closer to an hour, but never more than 5-6 days a week. I don't workout every day although I do try to get in a walk with the pups daily...for their sake too!
How to make breast muscles?
Slightly confused about net carbs. Think I missed something?
So net carb products basically list calories but only based on net carbs which can technically distort your overall calorie count.
I didn't follow the net carbs. She showed a label, but nothing on it read 'net carbs', so how did she come to the conclusion that the calories are higher?
It does say net carbs on it to know, but often they will list sugar alcohols and such even on there.
Wait..... what......😮
I had NO idea that calories listed aren't accurate if they measure net carbs. YIKES!
Yes. They can base the total calories listed off net not total :-(
I’ve just decided to remove oils as a whole.
Cori, you definitely can afford to eat all that and not feel guilty
; )
All because I've struck a balance over time :-)
I failed maths so this all goes over my head.
I'm not good at math either. But the good part is this one seems complicated but isn't. Calories are just grams of the macro x 4 for protein and carbs (that's the calories per gram) or 9 for fat. And then adding those together.
❤❤❤❤🥰🥰🥰❤️🔥❤️🔥❤️🔥
Easier not to drink alchohol 👍👍
And that's amazing if that is your balance :-)
This is to assume that I know what a macro is
Yes this is for someone who is tracking and needs help but here's a great blog if you're just getting started. Macros are macronutrients or the proteins, carbs and fats we consume. Here's the other video: redefiningstrength.com/macro-tracking-for-beginners-3-macro-tracking-mistakes?sl=yc
Please please don't get me wrong, your other videos are awesome!! But the title for this should be "7 tips to make macro tracking more tedious" these methods are not for every day people, maybe if you were a body builder and wanted to be SUPER specific... but this is tooooo much information and complicated, I know some will say it's not, but honestly.. all those dividing by this and that.. not worth it! People still lose weight following regular calorie counting so why make it more difficult? It's not a way to live
If you've found what works for you...FABULOUS! One size doesn't fit all. But honestly I see far too many clients not seeing the results they want, super frustrated stuck in a yo-yo dieting cycle for YEARS because they don't embrace macros. They just restrict calories or foods and ultimately don't really learn the portions they need or balance. Through tracking macros they see the impact and learn to adjust as they go through perimenopause, menopause and post menopause as their needs even change. It isn't just about losing weight. It is even about knowing how to fuel to gain muscle or alleviate symptoms. And I covered these 7 tips specifically because they are questions I get asked on a daily basis by people just starting to track so I wanted a reference for the clients that want the answers. :-)
I think it's so important to count macros ESPECIALLY as you get older! I was having a very hard time just maintaining muscle let alone build. As soon as I dialed in my macros, I not only started to build more muscle AND lose fat but also had way less recovery pain after workouts! I also had the additional challenge of making sure everthing fit with my intermittent fasting time and keto diet. It definitely makes a difference. Thank you for this!
I see comments are turned off. This is a fantastic video and I would love to know more about macro tracking and finding the right balance @@redefiningstrengthOC
If it’s not for you, move on. Click to another video instead of writing a paragraph and wasting 10 mins of your life . 👍🏽
@@scwkmajor if this comment wasn't for you.. move on :)
Make sense but, how about promote and encourage ppl to eat food with NO LABLE!
I do promote whole natural foods. But I also promote balance and some processed foods may be part of that balance. I don't want people demonizing things as that often leads to food guilt and more issues. And even whole natural foods, like my chicken, has a label on it ;-)
It is tedious and it sucks. I know.
Always a downside to an upside. And I'd rather the tediousness and knowing what to tweak over being frustrated not seeing results, working hard while guessing :-)
@@redefiningstrengthOC to me, it is not a realistic and sustainable way to live. I like to enjoy my life.
As long as you've found your balance that's great :-) For me it allows more freedom and balance and to enjoy things more!
I don't drink and I don't weight my food.
Awesome! If that works for you that's fabulous!
My question is: when I Cook a meat and the fat separate and I don’t consume it, how do I measure that?
You could weigh the difference but honestly I personally just use the macros from the pre-cooked as it is easier and I stay consistent with that. But there are ingredients in the tracker you can select if you feel you need to adjust as you really made an effort to reduce the fat content.