If you believe Instagram and the 7.1 million posts about #macros, there must be something to the eating/lifestyle plan known “flexible dieting” or IIFYM (If It Fits Your Macros). This article will be focusing on some of our Flexible Dieting Tips.
Similar to the concept popularized by Weight Watchers and food tracking plans/apps such as My Fitness Pal and Noom, IIFYM asserts that you can eat what you want and lose weight by sticking to macro goals.
Intrigued? Us too. First things first: What is a macro?
Macros, short for macronutrients, make up everything you eat. You probably know them as protein, carbohydrates, and fat. Many foods contain all of them, but must are made up predominantly of one or two. Meat, for instance, is mostly protein. Bread? Mostly carbs. And the olive oil you dip your bread in is mostly fat.
The human body needs all three macros in some capacity in order to function. The macro diet contends that by setting and sticking to goals for protein, carb and fat consumption you can eat what you want, not count calories and still lose weight.
But how do you figure out what exactly those goals should be? Well, you’ll have to do a little basic math using numbers such as your current weight, goal weight and level of activity.
Flexible Dieting Tips:
Step 1: Determine your energy balance, which is the number of calories you take in vs. the number of calories you burn. If you’re already using a food and exercise tracking app such as My Fitness Pal or Noom, you likely have a handle on this. If not, try the National Institute of Health’s online calculator that uses your weight, activity level, and gender to estimate how many calories your body burns every day.
Step 2: Now you’ll need to calculate a target calorie intake required to achieve your weight goal. In order to lose weight, you must be consuming 10-15% less than the amount you’re burning every day.
Step 3: Now you need to figure out how many of your daily calories should come from protein, carbs, and fat. Some IIFYM enthusiasts recommend a strict split of 40% protein, 40% carbs and 20% fat, but you’ll need to figure out what works best for you.
No matter what diet plan you choose, another great way to reach your health, fitness, and weight loss goals is by hiring a personal trainer.
Contact Ultima Fitness Performance today (561) 659-1724 or firstname.lastname@example.org to learn more about Flexible Dieting & Personal Training.