By Susan Hanna

Tag: carbohydrates

  • How to Calculate Your Macros Without Making It Complicated

    Macros sound more complicated than they are.

    The word “macros” is just short for macronutrients.

    That means the parts of food that give your body energy:

    • Protein
    • Carbohydrates
    • Fat

    That is it.

    Not a secret code.

    Not a diet club.

    Not something only bodybuilders are allowed to understand.

    Just protein, carbs, and fat.

    I think women get intimidated by macros because the internet makes them feel like math homework.

    Someone says, “Hit your macros,” and suddenly it sounds like you need a spreadsheet, a food scale, three apps, and a degree in nutrition before you can eat lunch.

    You do not.

    You can learn enough to make better choices without turning food into a second job.

    Here is the simple way I want you to think about it.

    Calories tell you how much energy food gives you.

    Macros tell you where that energy is coming from.

    Protein supports muscle, fullness, and recovery as part of an overall healthy routine.

    Carbohydrates give your body energy and include foods like fruit, vegetables, beans, grains, potatoes, rice, and some dairy foods.

    Fat helps meals feel satisfying and is found in foods like avocado, nuts, olive oil, eggs, dairy, and other foods.

    You need all three.

    The goal is not to be scared of any one macro.

    The goal is to build meals that work for your body, your day, and your goals.

    When I lost 70 pounds after 60, I did not need to make nutrition perfect.

    I needed to make it more consistent.

    That meant paying attention to what I was eating, learning where my meals were too random, and building a routine I could actually repeat.

    For me now, that includes strength training, protein awareness, simple meals, water, support, and Herbalife products as tools in my routine.

    But the bigger lesson is not “copy Susan exactly.”

    The lesson is: understand the basics so you can stop guessing.

    If you want to calculate macros without making yourself crazy, start with the simplest version.

    First, know your calorie range.

    You do not have to count calories forever, but it helps to understand that weight change is affected by the relationship between the energy you take in and the energy your body uses.

    Your needs can vary based on age, sex, height, weight, activity level, sleep, medical conditions, medications, and other factors.

    That is why I do not like giving every woman one magic number.

    If you want a starting estimate, use a reputable tool like the MyPlate Plan, or work with a qualified healthcare or nutrition professional if you have medical concerns.

    Second, pay attention to protein.

    For many women over 35, protein is the macro I would look at first.

    Not because protein is magic.

    It is not.

    But protein can help meals feel more satisfying, and it matters when you are trying to maintain strength and muscle as part of a healthy routine.

    You do not have to obsess over every gram to start.

    A practical first step is asking:

    • Do I have protein at breakfast?
    • Do I have protein at lunch?
    • Do I have protein at dinner?
    • Am I skipping meals and then feeling chaotic later?

    If the answer is yes, no, no, and yes, you probably do not need a complicated macro plan yet.

    You need a steadier meal structure.

    Third, stop treating carbohydrates like the enemy.

    Low-carb can work for some people because it can reduce calories and simplify choices.

    But that does not mean carbs are automatically bad.

    Many nutritious foods contain carbohydrates.

    Fruit has carbohydrates.

    Beans have carbohydrates.

    Vegetables have carbohydrates.

    Whole grains and potatoes have carbohydrates.

    The question is not, “How do I avoid all carbs?”

    The better question is, “Which carbs help me feel good, stay consistent, and avoid eating chaotically later?”

    That is a very different question.

    Fourth, include fat without letting it sneak up on you.

    Healthy fats can absolutely fit into a good routine.

    But fat is more calorie-dense than protein or carbohydrates, so portions matter.

    That does not mean fat is bad.

    It means a little can go a long way.

    For example, nuts, oils, cheese, avocado, and dressings can be part of a healthy meal, but they can also add up quickly if you never pay attention.

    This is where awareness helps.

    Not fear.

    Awareness.

    If you do want the math version, keep it simple.

    Protein and carbohydrates each provide about 4 calories per gram.

    Fat provides about 9 calories per gram.

    So if someone is tracking macros, they are usually deciding how many daily calories they are aiming for, then dividing those calories among protein, carbs, and fat.

    But please hear me clearly:

    That does not mean every woman needs to calculate every gram.

    For many women, the better first step is simply learning what is in the foods they already eat.

    Read labels.

    Notice serving sizes.

    Look at protein.

    Look at calories.

    Notice whether the food gives you structure or makes you hungrier later.

    That is useful information.

    Here is my practical macro method for women who do not want to live in a food-tracking app.

    At each meal, ask:

    • Where is my protein?
    • Where is my produce or fiber?
    • Where is my energy source?
    • Where is my fat?
    • Is this meal likely to hold me for a few hours?

    That is a macro check without turning lunch into algebra.

    A simple plate might look like:

    • Protein: eggs, chicken, fish, lean beef, Greek yogurt, cottage cheese, tofu, beans, or a shake routine that fits your day
    • Carbohydrate: fruit, potatoes, rice, oats, beans, whole grains, or vegetables
    • Fat: avocado, olive oil, nuts, cheese, eggs, or dressing
    • Volume and nutrients: vegetables, fruit, salad, or another food that helps the meal feel complete

    That is not fancy.

    But it works better than guessing all day and then wondering why you are starving at night.

    This is also where Herbalife can fit for some women.

    I am an independent Herbalife Distributor, and I do use Herbalife products in my own routine.

    One thing I like about a structured shake routine is that it can make one meal easier to understand.

    You can look at the label.

    You can see the calories, protein, carbohydrates, fat, vitamins, and minerals.

    You can decide whether that helps your morning feel calmer.

    But a shake is not automatically the whole answer.

    Your full day still matters.

    Your total food intake still matters.

    Your activity, water, sleep, and consistency still matter.

    Products are tools inside the routine, not a replacement for thinking.

    If you are brand new to macros, I would not start by trying to be perfect.

    I would start with three days of honest observation.

    Write down what you normally eat.

    Look up the basics.

    Notice where protein is missing.

    Notice where snacks are sneaking in because meals are too light.

    Notice where liquid calories are adding up.

    Notice where portions are bigger than you realized.

    No drama.

    No shame.

    Just information.

    Then make one adjustment.

    Maybe breakfast needs more protein.

    Maybe lunch needs more structure.

    Maybe dinner needs more vegetables.

    Maybe snacks need a plan.

    Maybe your shake needs to be used as part of a complete routine instead of a random add-on.

    Maybe weekends need more honesty.

    That is how macros become useful.

    They help you see patterns.

    They should not make you feel like food is a test you are failing.

    The women I talk to usually do not need more pressure.

    They need clarity.

    They need a way to look at food without shame.

    They need a routine that makes sense on a real Tuesday, not just during a perfect Monday morning mood.

    So if macro tracking helps you, use it.

    If it makes you obsessive or miserable, simplify it.

    Start with protein, produce, water, and meal structure.

    Learn your labels.

    Ask for help if you need it.

    And remember: the goal is not to become perfect at tracking.

    The goal is to build a routine you can actually live with.

    Frequently Asked Questions

    What are macros?

    Macros are macronutrients: protein, carbohydrates, and fat. They are the main nutrients that provide energy in food.

    Do I have to count macros to lose weight?

    No. Some women like tracking macros because it gives them structure, but others do better with a simpler plate method, meal routine, or protein awareness. The best plan is one you can repeat safely and consistently.

    Which macro should women over 35 focus on first?

    Many women benefit from looking at protein first because it can support satisfaction and strength as part of an overall healthy routine. That does not mean carbs or fat are bad.

    Are carbs bad for weight loss?

    No. Carbohydrates are found in many nutritious foods, including fruit, vegetables, beans, potatoes, oats, rice, and whole grains. The better question is whether your carb choices and portions fit your full routine.

    How can Herbalife fit into macros?

    Herbalife products can be tools inside a broader routine. A shake or protein product may make one meal or snack easier to understand because the label gives clear nutrition information. It does not replace the need for balanced choices across the full day.

    Next Step

    If you want help building a simple routine around protein, meals, and your real day, start with Susan’s free 7-Day Simple Start Plan

    Helpful Links

    Disclosure

    Susan’s results are her personal experience. Results vary. Her transformation involved consistent nutrition habits, regular exercise, strength training, support, and lifestyle changes. Susan Hanna is an independent Herbalife Distributor and may earn income from product purchases. Herbalife products are not intended to diagnose, treat, cure, or prevent disease. This content is for general wellness and educational purposes only and is not medical advice. Talk with your healthcare provider before changing your diet, supplement routine, or exercise plan, especially if you have a medical condition, take medication, are pregnant or breastfeeding, have a history of eating disorders, or are using weight-loss medications.

  • Is Low-Carb Really the Best Way to Lose Weight?

    Low-carb gets a lot of attention.

    Some women swear by it.

    Some women feel terrible on it.

    Some women try it every January, lose a few pounds quickly, then feel like they failed when bread, fruit, potatoes, or normal family dinners come back into the picture.

    So the question is fair:

    Is low-carb really the best way to lose weight?

    My honest answer is: it depends.

    And I know that is not as exciting as a dramatic internet answer, but it is usually more useful.

    Low-carb can help some people lose weight because it can simplify food choices.

    If you cut out bread, pasta, chips, desserts, sugary drinks, and a lot of snack foods, you may naturally eat fewer calories.

    That does not mean carbs were magic fat-makers.

    It may mean the lower-carb plan made it easier to reduce the foods you were overeating.

    That distinction matters.

    Because if we blame all carbs, we end up scared of foods that can absolutely fit into a healthy routine.

    Carbohydrates are not just candy and crackers.

    Carbs are also in:

    • Fruit
    • Beans
    • Oats
    • Potatoes
    • Rice
    • Whole grains
    • Yogurt and milk
    • Vegetables

    Some of those foods bring fiber, vitamins, minerals, and satisfaction.

    So when a woman says, “I need to cut carbs,” I usually want to know what she means.

    Does she mean fewer sweets and chips?

    That may be helpful.

    Does she mean never eating fruit, beans, or potatoes again?

    That may not be necessary, and for many women it may not be realistic.

    When I lost 70 pounds after 60, the bigger lesson for me was not that one food group had to disappear.

    The bigger lesson was that my routine had to become more honest and more consistent.

    I needed structure.

    I needed protein.

    I needed strength training.

    I needed support.

    I needed meals that made sense in my real life.

    And I needed to stop acting like every plan had to be extreme to count.

    For women over 35, I think the best eating plan is usually the one that helps you do these things:

    • Eat enough protein.
    • Control calories without feeling punished.
    • Include foods you can live with.
    • Reduce the foods that make you feel chaotic.
    • Support strength, energy, and consistency.
    • Fit your family, schedule, budget, and stress level.

    That might be lower-carb for one woman.

    It might be moderate-carb for another.

    It might simply mean choosing better carbs and better portions.

    Here is where low-carb can be useful.

    If breakfast is always a pastry and coffee, changing that meal may help.

    If lunch is mostly chips, crackers, and random snacks, changing that may help.

    If dinner is a huge portion of pasta with very little protein or vegetables, changing that may help.

    If sweets and refined snacks are crowding out real meals, lowering those carbs may help.

    That is not because carbs are evil.

    It is because those particular patterns may not be supporting your goals.

    But here is where low-carb can backfire.

    If you cut carbs so low that you feel deprived, tired, irritable, or unable to stick with the plan, that is a problem.

    If you start fearing fruit, beans, or normal family meals, that is a problem.

    If you use low-carb during the week and then feel out of control on the weekend, that is information.

    If the plan only works when life is perfect, it may not be the right plan for your real life.

    I want women to understand the difference between a rule and a tool.

    “I can never eat carbs” is a rule.

    “I feel better when I build meals around protein, vegetables, and more thoughtful carbs” is a tool.

    “Bread is bad” is a rule.

    “I do better when bread is not the whole meal” is a tool.

    “Potatoes make you fat” is a rule.

    “A reasonable portion of potatoes with protein and vegetables may fit my plan” is a tool.

    Tools are useful.

    Rules can make you feel trapped.

    If you are trying to lose weight, I would rather you ask better questions:

    Am I getting protein at my meals?

    Are my carb choices helping me feel steady or making me want more and more?

    Are my portions reasonable?

    Am I eating enough fiber?

    Am I drinking water?

    Am I strength training or moving my body?

    Am I sleeping enough to make decent decisions?

    Am I building a routine I can repeat next month?

    Those questions will teach you more than simply asking, “Are carbs allowed?”

    For some women, a lower-carb meal might feel good.

    For example:

    Eggs with vegetables.

    Chicken over a salad.

    Fish with green vegetables.

    Greek yogurt with berries.

    A shake routine that fits the morning and keeps the day from starting in chaos.

    Those can all be useful options.

    But a balanced meal with carbohydrates can also fit:

    Chicken with potatoes and vegetables.

    Eggs with fruit.

    Greek yogurt with oats.

    Lean protein with rice and vegetables.

    Beans with vegetables and a protein source.

    The difference is structure.

    When carbohydrates are part of a planned meal, they are usually very different from grazing on sweets, crackers, and chips because you skipped real food earlier.

    This is also where Herbalife can fit for some women.

    I am an independent Herbalife Distributor, and I use Herbalife products as tools in my own routine.

    A structured shake routine can help some women make one meal more predictable.

    Protein support can help some women build a steadier day.

    But Herbalife products are not a low-carb magic trick.

    They are not a cure for overeating.

    They do not replace the need for a full-day plan.

    The question is not, “Can this product do the work for me?”

    The question is, “Can this tool help me build a routine I can actually repeat?”

    If you are wondering whether to try low-carb, here is the simple way I would think about it.

    Start by reducing the carbs that are clearly not helping you:

    • Sugary drinks
    • Random sweets
    • Chips and snack foods that turn into a whole evening
    • Oversized portions of refined foods
    • Meals that are almost all starch with very little protein

    Then keep the carbs that help you feel steady and satisfied:

    • Fruit
    • Vegetables
    • Beans
    • Potatoes
    • Oats
    • Rice or whole grains in reasonable portions
    • Dairy foods if they fit your body and preferences

    That is not dramatic.

    But it is realistic.

    If your healthcare provider has given you specific nutrition instructions because of a medical condition, medication, pregnancy, breastfeeding, kidney disease, diabetes, eating disorder history, or another concern, follow that guidance.

    This article is not medical advice.

    It is general wellness education from a woman who had to learn how to stop making weight loss so extreme that it became impossible to live with.

    The best plan is not always the strictest plan.

    The best plan is the one that helps you become consistent.

    For some women, that may include fewer carbs.

    For others, it may mean better carbs, better portions, more protein, more water, and less chaotic eating.

    You do not have to be afraid of carbohydrates to lose weight.

    You do need to be honest about which foods, portions, and patterns are helping you and which ones are keeping you stuck.

    That is where real progress starts.

    Frequently Asked Questions

    Do I have to go low-carb to lose weight?

    No. Low-carb can help some people because it may reduce calories or simplify choices, but it is not the only way to lose weight. A sustainable routine still needs appropriate portions, protein, balanced nutrition, movement, and consistency.

    Are carbohydrates bad?

    No. Carbohydrates are found in many nutritious foods, including fruit, vegetables, beans, potatoes, oats, rice, and dairy foods. The quality, portion, and full meal context matter.

    Why do some people lose weight quickly on low-carb?

    Some people eat fewer calories when they reduce high-calorie snack foods, sweets, refined carbs, and sugary drinks. Some early scale changes may also involve fluid shifts. That does not mean every carb is bad or that low-carb is best for everyone.

    What carbs should I reduce first?

    A practical first step is reducing sugary drinks, sweets, chips, random snack foods, oversized portions of refined foods, and meals that are mostly starch with very little protein or vegetables.

    Can Herbalife fit into a lower-carb or balanced routine?

    Herbalife products can be tools inside a broader routine, depending on the product and how it is used. Susan can help you think through whether a shake, protein support, or another product fits your day, but products do not replace balanced nutrition or medical guidance.

    Next Step

    If you want help building a simple routine that does not make food feel extreme, start with Susan’s free 7-Day Simple Start Plan

    Helpful Links

    Disclosure

    Susan’s results are her personal experience. Results vary. Her transformation involved consistent nutrition habits, regular exercise, strength training, support, and lifestyle changes. Susan Hanna is an independent Herbalife Distributor and may earn income from product purchases. Herbalife products are not intended to diagnose, treat, cure, or prevent disease. This content is for general wellness and educational purposes only and is not medical advice. Talk with your healthcare provider before changing your diet, supplement routine, or exercise plan, especially if you have a medical condition, take medication, are pregnant or breastfeeding, have kidney disease, diabetes, a history of eating disorders, or are using weight-loss medications.