How to lose weight by macro balancing for your body type

May 28, 2018 Ashley 0 Comments

“Ya gotta balance your macros if you wanna lose weight!”

If you’re anything like me you may’be heard this before.

And, like me, you may’ve also nodded with a polite smile belying the thought “I dunno WTF you’re talking about”, and gone on about your day. I mean, weight loss is tough enough on its own. And, admittedly, “macro” is a bit’ve a rabbit hole term. You look it up, only to learn that you’ve gotta balance them as well. And, not only do you hafta balance them – ya also hafta balance them in a way that’s right for you and your body type.

(“Maybe I’ll just go on one’ve those nothing but protein diets. Sounds easier…”)

Yes…. but it also sounds like rapid fire kidney stones and imminent nutrient deficiencies.

So, let’s make sense’ve this mess, shall we? Simply put, your “macros” are your proteins, carbs, ‘n fats. That’s it. And, as you probably already know, some foods have higher contents of one versus the other. So, if you’re gonna “balance” them, all that’s saying is you might eat a higher ratio of the carb food than the protein food or vice versa. Upon learning this, I said, “Alright, I’ll bite.” But how much should I bite? And of which food groups? Is macro balancing the same for me as it is for the chick sitting across from me in this cafe, who’s built like conjoined beer kegs?

(No. No it’s not…)

According to research done, depending on our respective body types, we each stand to benefit from different macro ratios. That is, if we wanna lose weight. (Or stay at a healthy weight.) Sure, a general rule’ve thumb dictates that 40 percent should come from carbs, with the rest evenly distributed between protein and fat (thirty percent apiece). But, much like you hafta enter in your weight on a treadmill to get an accurate calorie burn estimate, the same applies with divvying up your macros. Ever heard the terms “ectomorph”, “mesomorph”, and “endomorph”? They’re really just fancy terms for people whose body types are respectively naturally slender, athletic, or big boned. But, depending on which category you fall into, your optimal macro ratios may change compared to the meso or endomorph sitting next to you.

For example, if you’re an ectomorph – the naturally slender sort – you actually do better with a higher carb and protein ratio than the other two groups, says science. (Lucky.) A little over half to be exact. Specifically, your diet’s gonna do best with 55 percent carbs, 25 percent protein, and 20 percent fat.

(Caveat: ya want *smart* carbs. Keep ’em plant based and your bread complex)

And what about those athletically crafted folk?

Indeed, mesomorphs still have more carbs than protein or fat, but it’s less than our slender framed friends. The breakdown for them kinda goes back to that blanket average mentioned up above. (40, 30, and 30 for carbs, proteins, and fats.) And, while that’s kinda sorta a bummer, it’s not nearly as much bad news as it is for our thickly built buddies – the endomorphs. For you guys, it’s time to reject the breadbasket. ’cause it’s gonna be more protein and fat at 25 percent carbs, 35 percent protein, and 40 for fats. Sad day.

(Unless you’re Ron Swanson)

Which brings us to our take away.

If any’ve this ratio breakdown advice bothers you, don’t let it. Because this is all just exactly that. Advice. Advice based off of research performed on people who aren’t you. If you happen to be someone with a bigger body who loves their carbs, don’t get discouraged. My best advice (as ever) would be to eat a more plant based diet. You get more of your carbs that way, but you also don’t feel compelled to binge on them. (’cause plants are filling between their high water ‘n fiber content.) And, whatever diet you decide to try, there’s still a valuable takeaway that speaks to those extreme diets and gastronomical fads. No matter what macro balancing proportions allegedly apply to you, avoid being either the bread bun junkie up above or carnivorous Ron.

In sum?

While watching calories and exercising, avoid overdoing any one macro – and weight loss will be far easier.