micronutrients and macronutrients for
fat loss completely explained that's
what we're breaking down in this video
quickly today there's so much talk when
it comes to fat loss and weight loss
about macronutrients but what about
micronutrients in this video i'm going
to talk all about micronutrients and
macronutrients what are they and why do
they matter if you are on a fat loss
journey make sure you watch this video
all the way to the end i'm first going
to touch base on macros just in case you
don't know what macronutrients are
either most people have a general idea
about macronutrients but i'll break it
all down for you in the simplest form
then we're gonna go more in depth into
micronutrients this is something that a
lot of people kind of bypass when
they're on a fat loss or weight loss
journey i'm gonna provide you with the
exact micronutrients you want to make
sure you're getting in your daily diet
to assist you on your fat loss journey
before we dive right in if you're new
here of course make sure you subscribe
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name is michelle roots kinesiologist
personal trainer nutrition coach and
fitness and fat loss motivation
specialist this channel is all about
teaching you how to lose fat and
exercise make it a lifestyle without
dieting and starving yourself and
working out for 10 hours a day at the
gym and let's get right into today's
video so what are macros anyway i'm sure
you've heard a lot of people say i'm
tracking my macros in order to lose fat
you need to track your macros macros is
short for the term macronutrients what
are macronutrients carbs proteins and
fats when we are looking at fat loss or
weight loss of course in the end it
comes down to calories in versus
calories out to the end but
quality of calories means a lot but the
quality of the calories you eat on a
daily basis have a huge effect on not
only your weight loss and fat loss
results but how you feel on a regular
basis and your overall general health so
when you hear someone say they're
counting their macros they're actually
counting the grams of protein the grams
of carbs and the grams of fat they're
eating on a daily basis so of course
number one rule to fat loss is calorie
deficit so again calories in versus
calories out if you don't know what a
calorie deficit is or you want to learn
how to calculate your own calorie
deficit because we are all different and
all need a different amount of calories
to reach our fitness or fat loss goals
check out these videos right here or
more videos i'll link in the description
below we'll explain all about calorie
deficit how to calculate your calorie
deficit how to know if you're in a
calorie deficit and all kinds of things
but i won't touch base on that in this
video here but what happens when you
start tracking your calories as well as
your macros you start to look at the
quality of food you're eating so again
one person can eat 1500 calories a day
of rice krispies squares cereal
cheeseburgers and another person could
eat 1500 calories a day of quality food
really focusing on protein intake and
carbs and possibly they could still get
the same results but the person who's
eating
cheeseburgers and rice krispies squares
is probably not gonna perform as well in
the gym they're not gonna build or
maintain as much lean muscle and they're
probably not going to maintain those
results that they get from weight loss
the person who is focusing on their
macros again hitting their protein goal
focusing on good carbs good fats and
eating an overall generally healthy
daily intake is going to feel much
better they're going to have way more
energy to push hard in the gym they're
going to be able to build more lean
muscle because of that protein they're
getting which means in turn they're
going to be able to maintain the results
that they're getting from counting their
macros so that's the general overall
gist on macronutrients again if you are
looking for long-term fat loss results
you're looking to build lean muscle to
look
leaner and not have to starve yourself
and continue to starve yourself to keep
the weight off once you lose it you want
to look at counting the quality of the
macronutrients that you're eating your
proteins your carbs and your fats if you
have any questions about that leave them
in the comments below i'm always happy
to help because really when we're
looking at decreasing body fat and
really getting rid of stubborn body fat
belly fat underarms cellulite all the
things you really want to look at
building lean muscle in order to
increase your metabolism of course feel
amazing because nothing beats the
feeling of strong but also maintain
those results much easier than if you
were to just do hours and hours of
cardio eat whatever you want but just
count your calories okay so now what are
micronutrients we know all about
macronutrients but what are
micronutrients they're actually the
vitamins and minerals that we get from
our food and they can be found in all
sorts of foods some more than others and
micronutrients are so important for the
growth and development of our bones
muscles our hair nails skin internal
organs our overall general health and
most importantly for this video weight
loss so again sometimes we can get so
consumed with weight loss and our
calorie intake that we forget to look at
the actual quality of the calories we're
taking in and their overall general
nutritional value so of course when it
comes to weight loss calories in versus
calories out calorie deficit proteins
carbs and fats we want to look out but
again we want to look at the
micronutrient density of the foods we're
eating on a daily basis because being
deficient in certain vitamins will
actually decrease your fat loss and
weight loss results so for example i've
heard so many people tell me well my
last trainer told me not to eat bananas
because they're high in carbs and sugar
ah this drives me crazy so you can look
at a banana as a carb that is high in
sugar but a banana is so nutrient dense
and so healthy and so good for you that
we aren't worried about the carbs and
the sugar in a banana you can obviously
work that into your calorie intake
because the bonus of getting all of
those micronutrients from eating a
banana will always win now i'm not
telling you to go eat 10 bananas a day
but no one ever became obese from eating
one banana a day the banana you eat
every day is not what's stopping you
from reaching your weight loss goals
i'll tell you that for sure so a lot of
micronutrients are actually directly
related to metabolism energy expenditure
and the development of muscle so
maintaining a generally healthy diet of
course with a good balance of proteins
carbs and fats but also very nutrient
dense will actually help boost your
body's natural fat burning processes
which in turn will help you lose weight
okay so micronutrients as i said are
vitamins and minerals so let's first
talk about the minerals what are the
minerals we are getting from these
micronutrient dense foods and although
all are important which ones do we
really want to make sure we're getting
in our daily food intake in order to
help our fat loss journey let's break it
down right now calcium one of the most
abundant minerals in the body but so
very important for bone development and
bone strength so if you are
aging i hate to say um your bones start
to decrease in strength as you get older
so of course we want to strength train
to protect our bones but also make sure
we're getting ample calcium in our daily
intake in order to keep our bones as
strong as possible and you can find
calcium in milk cheese bread leafy
greens like broccoli and then we have
phosphorus which is another mineral that
helps calcium build strong bones and
teeth and it can be found in meat dairy
fish rice and oat products magnesium
this is one of the very important ones
you want to make sure you're getting
enough magnesium because this is very
important for
muscle and bone formation and magnesium
can be found in green leafy vegetables
meat fish and dairy products another
mineral that many many people are
lacking and most commonly women are low
in is iron so not only is iron great for
the immune system but also for building
muscle and energy so people who are
deficient in iron most often feel lower
energy which will of course affect the
quality of your workouts and your daily
life but most importantly we want to
have energy to go to the gym
lift weights build muscle so of course
iron not only helps us build muscle but
have the energy to go to the gym and
crush our workout so depending on how
much iron you actually have or how
deficient you are some people do have to
take iron supplements if they're not
getting enough in their daily diet iron
can be found in red meat nuts eggs whole
grains and spinach and next up another
mineral is zinc so zinc is a key for
energy metabolism and works right
alongside iron to help our bodies build
muscle so zinc and iron work together to
turn what you eat into energy and muscle
and you can get zinc from milk cheese
shellfish red meat and whole grains such
as oats and the last mineral i'm going
to mention in this video because it's
really important if you are on a weight
loss or fat loss journey is iodine so
dietary iodine regulates our metabolism
making it a key for weight loss and lots
of seafoods are really high in iodine
okay let's move on to vitamins so what
vitamins are really important on a
weight loss or fat loss journey let's
start with vitamin b and most
importantly vitamin b6 and just like
some of the minerals i mentioned earlier
this vitamin will help your body develop
muscle and burn fat because it helps
break down amino acids and glycogen i'm
not going to get too scientific on here
just remember vitamin b6 you want to
make sure you're getting enough you can
get vitamin b6 from poultry products
fish soybeans and peanuts next up
vitamin d i'm sure everybody knows the
sunshine vitamin so not only is vitamin
d important especially if you live in a
gloomy place if you're not always out in
the sunshine this is something you want
to make sure you're trying to get from
your dietary intake or you're
supplementing some vitamin d because
it's not only great for your immune
system your energy levels but feeling
good and boosting your mood which in
turn will help your motivation to work
out to eat healthy again lose weight so
if you can't get outside or don't live
around some sunshine fish products and
eggs are very high in vitamin d and the
last vitamin i'm going to talk about
here is vitamin k it's important for
promoting good bone structure as well as
protein synthesis which is very very
very important if you are on a fat loss
journey and you are strength training
you want to make sure you're getting
enough vitamin k
to support the protein synthesis that's
happening in your body aka building more
muscle and a vegetable like broccoli is
really high in vitamin k so there you go
guys i hope this was helpful and just
kind of got the wheels turning in
general if you are on a fat loss journey
again calorie deficit hitting your
protein goals strength training getting
apple sleep keeping your stress levels
low making sure you're drinking enough
water all of these things come into play
in the end general health and having
your body functioning in the best way
possible is very very important so the
quality of the foods that you're eating
are very important even just being more
aware of what you're putting in your
body versus just how many calories it is
because let's be honest the better you
feel the more motivated you are to go to
the gym the more energy you have when
you get to the gym the better your body
is going to adapt to these workouts fuel
you through these workouts and in turn
that will affect your weight loss and
fat loss results so remember this should
be a lifestyle so looking at
macronutrients micronutrients calories
in versus calories out and in the end
everything in moderation and healthy
balance so if you follow me on social
media anywhere you know that i'm all
about the 80 20 rule and really making
it a lifestyle where you can still eat
whatever you want in moderation but 80
of the time you are eating these macro
and micronutrient dense foods in order
to fuel your body properly and once you
lose that weight keep it off get rid of
food guilt not having to starve yourself
not having to feel like you have to work
out seven days a week in order to get
your results or maintain those results
so of course things like taking a
multivitamin or taking a supplement of
any of these vitamins or minerals that
you might be lacking will of course help
but in the end the best way to get them
is from eating nutrient-dense foods and
just if you're curious about how to know
how many macros or micros or whatever
you're actually eating on a daily basis
if you've never tracked your calorie
intake before i suggest using something
like myfitnesspal i made a tutorial
video quite a while ago right here
how to use myfitnesspal i'll link that
in the description below if you want to
check that out but what myfitnesspal
will actually do as you're tracking your
food it will tell you
your macro split so it'll give you a
little pie chart of how many calories
you're eating as well as how much
protein carbs and fats but it'll also be
able to see some of those micronutrients
i'm not sure if you have the paid
version if it shows you more of your
micronutrients but i know the free
version does give you some of those but
there are other apps out there if you
just do a quick search on the app store
that will probably give you a breakdown
of your micronutrients because if you've
learned anything in this video they're
very important as well on your fat loss
journey so there you go guys again i
hope this was helpful leave any
questions in the comments below i'm
always happy to help and of course if
you did find this video helpful give it
a like and feel free to share it out
with any of your friends or family that
you think might benefit from this
information as well so thanks so much
for watching guys have a great day and
i'll see you in the next one
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