How To Determine Macros For Fat Loss (For Former Athletes)
I know losing fat, gaining muscle, and getting the body of your dreams sounds amazing… but do you know exactly what you need to do to get it? Obviously nutrition is going to play a part, but there’s a science behind fueling the post-sports body of your dreams. Yes - I said science. That’s why following fad diets like “low carb'“ or “keto.” In order to really promote fat loss, you need to track your macronutrients.
Determining the right macronutrient intake for fat loss is crucial. Macros, short for macronutrients, refer to the three main nutrients our bodies need for energy: carbohydrates, proteins, and fats.
In this article, I’ll guide you on how to determine the perfect macros for fat loss specifically tailored to former athletes. As someone who grew up playing soccer and running track, I get that us former athletes are built a little bit different. I also understand that as we’ve grown up and entered the “real world,” our body compositions and metabolisms may have changed, too. That’s why it’s so important to approach your nutrition with a plan backed by science.
Whether you were a professional athlete or simply enjoyed recreational sports, I will provide you with practical tips and insights to optimize your macronutrient intake for effective fat loss. From calculating your total daily energy expenditure to fine-tuning your protein, carbohydrate, and fat ratios, I’ve got you covered. Get ready to discover the science-backed strategies to reach your fat loss goals and reclaim your athletic physique. Let's get started!
Understanding Macronutrients and Their Role in Fat Loss
Before delving into the specifics of determining macros for fat loss, it's essential to understand the role of each of the three macronutrients.
Proteins are crucial for muscle growth, maintenance, and repair… ESPECIALLY for former athletes who may have lost some muscle mass in their post-sports lives
Carbohydrates help stabilize our mood, improve gut health and serve as the body's primary energy source, aiding us in everything from workouts to daily activities
Fats, often misunderstood, are vital for helping us feel full, hormone production, and overall health
When aiming for fat loss, the key is to strike a balance between these macronutrients. While reducing overall caloric intake (calorie deficit) is necessary for weight loss, the proportion of proteins, carbs, and fats in your diet can significantly impact your results. Tailoring your macros to suit your lifestyle can help optimize fat loss while preserving muscle mass.
Calculating Your Macros for Fat Loss
Balancing your macros for fat loss shouldn’t be a guessing game. To determine the ideal macronutrient ratios for fat loss, start by calculating your Total Daily Energy Expenditure (TDEE). This involves estimating the number of calories you burn in a day, taking into account your basal metabolic rate (BMR) and activity level. Once you have your TDEE, you can adjust your macronutrient intake based on your weight loss goals.
Protein intake is typically set based on your body weight, with the current recommended daily balance including eating a range of 0.8 to 1.2 grams of protein per pound of body weight. This is (most likely,) A LOT more protein than you’re used to eating! For former athletes aiming for fat loss, a higher protein intake can help preserve muscle mass and support recovery. Carbohydrate and fat intake can then be adjusted to complement your protein intake and total caloric goals.
Does this sound like a little much for my non-mathlete girlies? I actually have a detailed guide that breaks down this process in a step-by-step, digestible (get it? 😂) way. Want the free guide?
Why Is protein so important for fat loss?
Protein plays a crucial role in fat loss for former athletes by aiding in muscle preservation and promoting satiety. Research shows that consuming a high-protein diet (HPD) reduces body weight by increasing satiety, prevent weight regain,
As individuals who were once active in sports, maintaining muscle mass is key to a healthy metabolism and overall physique. Some protein-rich foods that should for a significant part of your diet for fat loss include:
Poultry
Lean meats
Eggs/Egg whites
Dairy
Plant-based sources
In addition to supporting muscle retention, protein also has a higher thermic effect compared to carbs and fats, meaning it requires more energy to digest and metabolize. This can slightly boost your metabolism and aid in fat loss efforts. Including 20-30 grams of protein with each meal and 10-20 each snack can help regulate hunger and prevent muscle breakdown during caloric restriction.
How Do I Plan My Carb intake For Fat Loss?
Carbohydrates are often a point of contention when it comes to fat loss, but they are essential for former athletes looking to optimize performance and recovery while working towards fat loss. While reducing carb intake can lead to initial weight loss due to water retention, severely restricting carbs does more harm than good. In fact, cutting carbs too drastically can impact your energy levels and workout intensity. Finding the right balance of this macro is key for weight loss, muscle growth, and overall health.
As a former athlete, consider timing your carbohydrate intake around workouts to fuel your training sessions and aid in recovery. Opt for complex carbohydrates like:
Whole grains (think whole wheat bread and wraps, steel cut oats, quinoa)
Fruits (legit all fruits!)
Non-starchy vegetables (think spinach, kale, broccoli)
Choosing healthier carbs will provide sustained energy and essential nutrients. Once you switch out junk food for healthier carbs, you can adjust your carb intake based on your activity level and fat loss goals to ensure you have enough fuel for your workouts.
can I eat fat and still lose weight?
I LOVE answering this question!
Contrary to popular belief, fats are not the enemy when it comes to fat loss. Sounds crazy, right? But there’s a lot of science to unpack here.
Healthy fats play a crucial role in hormone production, brain function, and overall health. For former athletes looking to shed excess body fat, incorporating sources of unsaturated fats can support satiety and nutrient absorption. Some good options for healthy fats are:
Avocados
Nuts
Seeds
Olive oil
When determining your fat intake for fat loss, focus on consuming moderate amounts of healthy fats while being mindful of overall caloric intake. A certified personal trainer (like me!) can help you figure out the exact percentages of fats, carbs, and proteins to eat for your specific body goals. Avoiding trans fats and excessive saturated fats is key to supporting heart health and maintaining a balanced diet. Including a variety of fats in your meals can enhance flavor and satisfaction without compromising your weight loss efforts.
Tracking and Monitoring Your Macros for Fat Loss
Once you have established your macronutrient targets for fat loss, tracking and monitoring your intake is crucial for success. You don’t have to track forever, but tracking is essential as you learn what your body needs to lose fat. How will you know if your strategy is working if you aren’t measuring your food intake properly?
Tracking doesn’t have to be hard. Utilize food tracking apps (I love MyFitnessPal!) or journals to keep a record of your daily consumption and make adjustments as needed. Pay attention to how your body responds to different macro ratios and adjust your intake based on progress.
Consistency is key when it comes to tracking your macros for fat loss. While occasional indulgences are normal, staying within your prescribed macronutrient ranges most of the time can help you stay on track with your fat loss goals. You experiment with different meal plans and recipes to find a sustainable approach that works for your lifestyle and preferences. While a lot of these apps come preloaded with meal plans, I always find it more effective to work with a trainer who will build out your macro/calorie goals for you and adjust as they see necessary.
Consider consulting with a health coach or dietitian who specializes in sports nutrition to create a tailored plan that meets your unique needs as a former athlete. Be patient with your progress and focus on gradual, sustainable changes rather than quick fixes. Remember that fat loss is a gradual process that requires consistency and dedication.
Common Mistakes to Avoid When Determining Macros for Fat Loss
When determining macros for fat loss, there are common pitfalls that former athletes should be aware of to prevent setbacks. Avoid drastically cutting calories or macronutrients, as this can lead to muscle loss and metabolic slowdown(!!!). For real. DO NOT just got into a drastic cut. You will only hurt your overall health and fitness goals. As a personal trainer, I’ve seen this SO. MANY. TIMES. If you take one thing away from this blog post, let it be this!
This also includes skipping meals or severely restricting food groups! These “strategies” can disrupt your metabolism and lead to nutrient deficiencies. Instead, focus on creating a balanced, varied diet that includes a mix of macronutrients to support your fat loss goals. Remember that sustainable progress is achieved through consistent, healthy habits rather than extreme measures. Don’t forget to download a copy of your free fat loss guide!
Forgetting to exercise and train for fat loss
While nutrition plays a significant role in fat loss, incorporating exercise and training is essential for former athletes looking to optimize their results. You can’t skip this step!
Aim for a combination of strength training, cardiovascular exercise, and flexibility work to support fat loss and muscle maintenance. It’s also super important to find activities you enjoy to stay motivated and consistent. Think of activities that don’t feel like a workout, like a nice long walk or hike in the woods. Those things are super important for both your physical and mental health!
Tailor your workouts to complement your macronutrient intake and weight loss goals. Weightlifting, steady-state cardio, and sports-specific drills can all contribute to calorie burning and muscle retention. Listen to your body and adjust your training regimen as needed to prevent plateaus and promote continuous progress.
A Trainer’s Thoughts on Determining Macros for Fat Loss
In conclusion, determining the right macros for fat loss as a former athlete requires a personalized approach that considers your unique background and goals. By understanding the role of proteins, carbohydrates, and fats in your diet, you can optimize your nutrition plan for effective weight loss while preserving muscle mass and supporting overall health.
Calculating your macros based on your Total Daily Energy Expenditure (TDEE) and adjusting your protein, carb, and fat intake accordingly can set you up for success on your fat loss journey. Tracking your macros, avoiding common mistakes, and incorporating exercise are key components of a holistic approach to achieving your athletic physique goals. Don’t forget to download the free guide to get you headed in the right direction!
Remember that fat loss is a gradual process that requires patience, consistency, and a positive mindset. By fueling your body with the right ratio of macronutrients, staying active, and prioritizing your health, you can reclaim your athletic physique and feel your best both inside and out. Here's to your success in reaching your fat loss goals as a former athlete!
