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

Great idea!

That is a great idea! Thanks for the tip!

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!

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!

YESSS!

So glad it helped!

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!

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.

Heck yes! You're amazing B. Making those 1% changes and improvements!

Glad this helps!

So glad it helped!

I'm so glad it helped! Congrats on those amazing results already from your focused habit changes!

Those little calorie inconsistencies can add up so it is good to be aware of them and when they may be impacting our deficit.

Glad it helped!

It's only on Net Carb products. Products that try to use marketing terms to bend the rules :-)

Love that you're focusing on those small tweaks!

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 !

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.

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.

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

YES! It definitely can have an impact on our calorie intake and what we think we are consuming!

Peanut butter...that one the serving really should be double ;-P

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.

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

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.

Thanks! Teeturtle!

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.

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 :-)

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.

Here's the link - kzfaq.info/get/bejne/j5ZkbJCgu9DWe40.html&lc=UgyvIW13SvXOnJy1-vd4AaABAg :-)

Teeturtle :-)

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 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!

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 use the free version of MyFitnessPal and can add recipes and create foods. Cronometer and LoseIt you can as well.

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!

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

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.

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

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!

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.

I use MyFitnessPal or Cronometer with clients in my Metabolic Shred program or Coaching.

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 :-)

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

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 🙏

The "good" part about places like Pizza Hut is they do have nutritional info listed if you want it ;-)

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.

All because I've struck a balance over time :-)

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.

Yes very key point! Starting and doing something, even making a small habit change that seems silly simple, can get that momentum going - kzfaq.info/get/bejne/iJ9xetOTrseVp3k.html

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!

It does say net carbs on it to know, but often they will list sugar alcohols and such even on there.

I use MyFitnessPal personally and with most of my clients :-)

Yes. They can base the total calories listed off net not total :-(

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.

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 :)

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

And that's amazing if that is your balance :-)

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 ;-)

Awesome! If that works for you that's fabulous!

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!