IIFYM or "if it fits your macros" is a flexible dieting style that allows for eating the foods you enjoy and still progressing with your fitness goals, whether that's fat loss or muscle gain. Basically you can eat whatever you'd like- in moderation of course.
In order to meet your macro goals, you still will have to eat whole foods. More than likely, it would be difficult to meet your macros without eating whole foods. This is not a junk food diet, but it does allow for treats in your diet. The point of IIFYM is to avoid food restrictions. Restricting certain food groups is unnecessary and what often causes people to lose control and binge once their "diet" is over. IIFYM is more sustainable for most people. It is recommended that at least 80 percent of your consumption come from whole foods.
Macros (short for macronutrients) are carbohydrates, proteins, and fats; you track your intake of macros while following IIFYM. Eating enough protein preserves muscle mass, fat assists with hormonal health, and carbs are used for performance and energy. Macros makeup calories, so tracking your macros is just advanced calorie counting. You can achieve weight loss by caloric deficit alone, but tracking macros can help achieve better body composition and increased energy.
Low carb is not necessary to achieve fat loss. Neither is avoiding certain foods. Yes, you can have bread, white rice, white potatoes. Just meet your macros. Using an app like MyFitness Pal will be very helpful. Weigh your food on a food scale (this is important) and enter your portions into MyFitness Pal. The app shows you exactly how many grams of each macro you have eaten. Make sure to look at the grams NOT percentages.
Planning ahead is very important. Planning your meals ahead of time will help keep you on track and consistent.
🔹I created a meal planning guide to help macro newbies- if you want a copy, subscribe to my blog and I'll send it to you.🔹
Focus on the basics and remain consistent. Hit your macros and exercise. It does not matter how many times a day you eat. Doesn't really matter when you workout. Preference and adherence is what matters!
Need your macros calculated? Get them here.
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I often have people who are struggling to achieve the body they want ask how to lose fat. These are the five most important things you want to focus on when trying to lose fat:
1. Calorie Deficit.
You will NOT lose weight without a calorie deficit. You must burn more calories than you consume. People often ask what they should eat to lose weight. Well it really doesn't matter too much. What people should be asking is how much they should be eating. Eat whatever fits your preferences, as long as it keeps you in a deficit.
2. Adequate Protein.
Calorie deficit is the number one thing to focus on for weight loss. The thing is, weight includes water, fat, and muscle. To preserve as much muscle as possible and lose more fat, you need to consume sufficient protein. You want to be sure you eat enough protein, especially while in a calorie deficit.
3. Strength Training.
Strength Training is important, even during the fat loss phase, because it helps maintain muscle mass. There's no such thing as "tone"; "tone" is muscle. Unless you want to achieve a skinny fat look, keep lifting those weights.
4. High NEAT or Some Cardio.
What is NEAT? It stands for Non Exercise Activity Thermogenesis. To achieve high NEAT, you just need to keep moving: take the stairs instead of elevator, bike instead of drive, daily step goal, etc. This will keep you burning more calories through the day. Walking on the treadmill after lifting or doing some form of cardio will help increase calories out also. Is cardio necessary? No. However, in addition to increasing calorie burn, it's also good to do some cardio for general health.
5. Overall Consistency.
You have to continue doing these things consistently to achieve results. Don't give up after a week. Progress takes time. Do you have to be perfect? Nope. But you want to stay on track a majority of the time and eventually the changes will come!
Now, if you want to know some things that AREN'T necessary for fat loss, read this ➡ http://ariellecrumblefitness.com/…/weight-loss-advice-you-can…
Arielle is a certified fitness trainer, certified sports nutritionist, fitness enthusiast, and bikini competitor who has been involved in fitness since 2011. She also is studying for her Doctorate of Health Science in Nutrition and Exercise Science.