A healthy office is a happy office. Here at Flood Marketing, we love to enjoy treats brought in by fellow co-workers, holiday parties full of irresistible munchies, and the daily indulgence from the office refrigerator. While I fully endorse doing what makes you happy (and I myself participate in the deliciousness from time to time). I also have a passion for helping others stay healthy. I recently dropped some knowledge on all of my colleagues on the importance of eating healthy – just in time for the sugar overload of the holiday season to begin!
The way I keep in shape is by counting macros. This means that I track and balance my macronutrient intake every day in what I eat. Everything we put into our bodies is a combination of the three macronutrients – protein, carbs, and fat.
If you eat only 100% of any of these, you will feel like garbage. Which is why on occasional days when we indulge too much, we feel like crawling back into bed and usually end up regretting what we just ate. Each of the macronutrients has different effects on the body. When lacking energy and feeling tired, more carbs may be in order. If you notice that you’re not recovering and your body and muscles are sore, be sure you’re getting enough protein. Without a sufficient amount of fats in our bodies (healthy fats, don’t pour on more gravy) our brains may feel the difference and it can cause us to lose focus and have trouble remembering. We have way too much to do to be allowing what we eat to ruin us, run us down, and lower our productivity.
When tracking macronutrients, a good place to start is 30% protein, 30% fat, and 40% carbs. Pay attention to how many calories you eat and the amount of macronutrients daily. They all have a certain amount of calories, and how those add up decide whether you gain, lose, or remain your current weight.
Balancing out macronutrients:
- Protein has 4 calories per gram
- Carbs have 4 calories per gram
- Fat has calories per gram
As far as calorie counting goes, this is an important part of staying healthy, strong, and confident too. Knowing your Resting Metabolic Rate (RMR) can help. Your RMR is how many calories you burn in a day. Depending on your body type, your RMR is typically 10 to 15 times your body weight. If you eat more calories than that number every day, you will gain weight. If you eat less than that, you will lose weight.
When checking out food labels and you see they are based on a 2,000 per day calorie recommendation, pay attention to the serving size and calorie count while keeping in mind your individual RMR. If you gain one pound per week, it’s equal to a 3,500 calorie surplus. If you lose a pound per week, you are at about a 3,500 calorie deficit.
When we set fitness and overall health goals for ourselves, it builds confidence, helps us overcome fear, and makes us much more productive. Counting calories and macronutrients is not necessarily about dieting, it is about finding the happiest version of ourselves. When we enter the Flood office each morning, we should feel prepared, productive, alert, and ready to conquer the world of marketing.
If you want to get started feeling healthier and happier, I highly recommend an amazing app that does all this math for you called, My Fitness Pal. Now go out there and live your best life!
By Brady McLean