Common macronutrient tracking mistakes
Common macronutrient tracking mistakes and how to avoid them.
Macronutrient tracking can be a useful tool to measure and monitor your nutrient intake that allows for more variety and flexibility than following a structured diet. Tracking properly, consistently, and accurately are key achieve your goals.
Like anything new, macronutrient tracking is a skill which can be hard at first, so it requires some practice to master. Don’t be afraid to fail or feel bad if you don’t get things perfect at first, this will come.
We want you to become efficient and accurate with your macro tracking. So, let’s help you avoid common mistakes and set you up for success, here’s a few tips from the team!
1.Plan ahead
When you are starting out planning your meals ahead is the most effective way to ensure you hit your targets. We suggest you:
Log foods before you cook or eat them to see how these fit with your targets.
Track entirely the day before or plan your main meals and leave some macronutrients left over for snacks.
If you like to meal-prep, continue doing so.
Implementing these strategies will assist you to avoid going over or being under your targets at the end of the day.
2. Have structure & routine
Overcomplicating macronutrient tracking is a common mistake. We suggest you keep it simple and have a common structure that fits your lifestyle. For example, when you’re starting out, this may be that your breakfast, lunch, dinners are similar throughout the week, and you try having different snacks.
You will soon notice how this fits your routine and targets and will become familiar with the macronutrient composition in various foods. We also suggest you maintain a similar structure as you usually would, things don’t need to dramatically change, simply try manipulating the foods you select and their amounts to achieve your targets.
3. Be consistent with your entries
Accuracy of food composition data can be inconsistent, due to this, you may be making small mistakes and not realise it! To avoid this, be consistent with the entries you choose to use on your tracking app and how you measure your foods.
For example, if you choose a listing that tracks a food as raw weight on the application, ensure you weigh the food raw. For consistency purposes, try using the same listings for each food you commonly consume and measure them in the same manner.
4.How to know which entry to choose
Macronutrient tracking applications have databases of a variety of foods that you can select and easily track. However, not all of the listings within the database are accurate or complete (we know, how frustrating!). don’t worry, we have a few suggestions:
Check the listing, oftentimes the calories are listed, yet the macronutrients are not. In this case, search for another listing of the same food.
If you have a packaged item, add the brand in your search, oftentimes this will bring up the exact listing.
Add “NUTTAB” or “USDA” in your search, these have been verified on MyFitnessPal and have accurate nutrients for fruit, vegetables and meats.
5.Take the pressure off
Learning to track can be quite confronting and seem difficult at first, so we suggest you take things incrementally. Start by aiming to hit your calories, then try for calories & protein. Once you have the hang of things, aim to be closer to all 3 macronutrient targets. Always remember, you don’t have to be perfect, aim to be close and consistent.
6.Never be afraid to ask questions
If you have any questions, ask your coach and if you’re not already part of the team, reach out! (Team Ecto contact details / link here?)