For those a bit older it can be challenging to get fit and healthy for a number of reasons.
As people age, their metabolisms tend slow down but their appetites don’t always follow suit. Also, a lifetime of bad eating habits can further be a challenge for people getting fit in their senior years.
However, counting macros can be an effective way for those over 65 to change those habits and eat in a way that fits with their aging metabolisms.
What is Counting Macros?
The process of counting macros is simply calculating how many grams of protein, fat, and carbohydrates a person needs to accomplish their goals and then tracking protein, fat, and carbohydrates in the food they eat until they reach those goals.
Since calculating macros factors in a person’s age, it accounts for a slowing metabolism and teaches a person how much food is appropriate for them to eat in light of their amount of exercise and desired goals.
The only tools seniors need to track macros is a food scale and a computer or Smartphone. Using the Internet and food tracking apps, dieters can quickly tally the macros in the food they eat and stop eating when they reach their macro limits. This takes the guesswork out of knowing how much food to eat and helps eliminate both overeating and under-eating.
A Case Study
Jeanne was frustrated that no matter how much she dieted, she couldn’t lose weight despite being an active senior woman and limiting her calories. When she calculated her macros, she discovered that she actually was under-eating and this, overtime, had stalled her metabolism. She increased her food intake from 900 calories a day to the macro equivalent of 1500 calories per day. Once her body had the energy it needed, her metabolism revved up and she was able to lose 35 pounds in 5 months. She now has increased vitality and a new approach to eating that will help her for the rest of her life.
Her own words…
“I have always “dieted” and was very hesitant at first to try counting macros. The results have been fantastic! I was eating 900 calories or less a day and going up and down on the scale knowing I had to do something. I do Pilates and with the help of this method of eating I now eat 1,500 calories a day, track my carbs, protein, and fats and the results have been amazing. I have lost consistently 1 ½ lbs. a week and am down 35 lbs. I no longer “diet.” I now have established a very healthy eating attitude and I no longer will worry about putting on any weight.”
How to Get Started
If you feel counting macros is something you want to try, there are a lot a free resources online to get you started. Simply search for an online macro calculator. There are many to choose from and most simply ask you to input your individual stats and then they generate how much of each macro you should consume daily to reach your intended goal.
You can then use a free Smartphone app like MyFitnessPal to help you keep track of what you eat and the macro amounts your daily food choices contain. It may take a week or so to get the hang of things but soon you’ll get into the habit of recording everything you eat and it can even become fun.
When counting macros, there are no forbidden foods and you are free to eat the foods you love as long as they fit within your macro goals for the day. However, dieters should try to eat plenty of fiber and choose healthy, whole foods at least 80% of the time.
For those over 65, counting macros is a great way to reach your fitness goals without the deprivation and guess work other methods offer because it is tailored to your individual needs and goals.